FOR CLIENTS
Therapy Tools & Coping Resources
A collection of evidence-based tools you can use between sessions, or anytime you need a moment of support. These are meant to complement your therapy work, not replace it.
Please note: These tools are meant for general wellness support and psychoeducation. They are not a substitute for professional mental health treatment. If you are in crisis, please scroll to the bottom of this page for emergency resources.
GROUNDING
5-4-3-2-1 Technique
Sensory Grounding Exercise
When anxiety, panic, or dissociation pulls you out of the present moment, this technique brings you back by anchoring you in your five senses. Tap each step when you've completed it.
5 things you can SEE
Look around and name 5 things in your environment right now.
4 things you can TOUCH
Feel 4 different textures around you; your clothes, hair, skin, surface nearby.
3 things you can HEAR
Listen for 3 sounds, even subtle ones; the AC, traffic, your breathing.
2 things you can SMELL
Notice 2 scents around you, or take your wrist to your nose.
1 thing you can TASTE
Notice 1 taste in your mouth; sip water or have a bite of something.