A powerful sensory grounding technique to manage panic attacks and overwhelming anxiety in the moment.
Available on iOS
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InnerHeal
Mental Health AI Assistant
A gentle reminder
This resource is educational and not a substitute for professional care. If you feel unsafe or in immediate danger, please contact local emergency services.
When panic strikes, grounding techniques help bring you back to the present moment by engaging your five senses. The 5-4-3-2-1 technique is simple, portable, and effective.
Practice guided breathing exercises to reduce stress and anxiety instantly.
Free to download • Secure & Private • iOS & Android
Works anywhere, anytime
No equipment needed
Engages all five senses
Interrupts panic cycle
Can be done silently
5 - Look: Find FIVE things you can see
Look around and name five things you can see. A pen, a spot on the ceiling, anything in your surroundings. Say them out loud or in your mind.
4 - Touch: Find FOUR things you can touch
Your feet on the floor, your phone in your hand, the texture of your clothes, the cool surface of a table. Really feel each one.
Take your time with each step. There's no rush. Breathe slowly as you go.
3 - Hear: Listen for THREE sounds
Traffic outside, your own breathing, distant voices, birds singing, air conditioning humming.
2 - Smell: Notice TWO things you can smell
Coffee, fresh air, soap on your hands, your own scent. If you can't smell anything, name two smells you like.
1 - Taste: Name ONE thing you can taste
The lingering taste of toothpaste, gum, coffee, or just the taste in your mouth. If nothing, name your favorite taste.
Write your thoughts in a safe, private space. Our AI provides gentle guidance and reflections.
Free to download • Secure & Private • iOS & Android
5 things I see
4 things I touch
3 sounds I hear
2 things I smell
1 thing I taste
Take 3 deep breaths after
Log your mood daily and gain insights into your emotional patterns with AI-powered analysis.
Free to download • Secure & Private • iOS & Android
