The 5-4-3-2-1 Technique Helps Professionals Refocus and Recharge
By Jordan Wethington, Graduate Intern
In the constant rush of deadlines, deliverables and digital distractions, staying present can feel like an impossible task. But according to a recent training session led by Stephanie Jackman, LCSW-R, MS, staying grounded isn’t just possible, it’s essential. Jackman is a Licensed clinical social worker with 20+ years of experience in children, family and mental health services, and founder of a behavioral health and consulting practice in Rochester, NY. One simple yet powerful tool she shared is the 5-4-3-2-1 grounding technique.
This sensory-based exercise is designed to anchor us in the present moment, using what we see, touch, hear, smell and taste. It’s rooted in science and psychology, helping to pull our attention away from spiraling thoughts and reconnect us with the present moment. In doing so, it promotes clarity, emotional regulation and reduced anxiety, which is crucial in any professional environment.
Jackman reminded attendees that our minds often drift in fast-paced settings. Whether it’s thinking ahead to a 4 p.m. deadline or worrying about tomorrow’s presentation, anxiety can take hold. She described anxiety as “looking outside yourself and fearing you don’t have enough within you to deal with it.” This powerful reframe highlights the importance of grounding not just in moments of panic, but as a proactive daily habit.
The 5-4-3-2-1 technique is both simple and discreet. It starts with identifying 5 things you can see. Then, notice 4 things you can physically touch, like a desk, clothing texture or the chill of a water bottle. Next is to tune into 3 things you can hear, from distant traffic to the hum of a fan. After that, take a moment to recognize 2 distinct smells in your environment, maybe a candle, a cup of coffee or perfume. Finally, acknowledge 1 thing you can taste. It could be a sip of water, a mint,or just the natural taste in your mouth.
What makes this exercise so impactful is how it engages your sensory awareness to calm the brain’s fear center, the amygdala, and shifts your focus to more grounded, sensory-based processing. It’s a mental reset that can be done anywhere, before a presentation, during a tense meeting or even in your car between appointments.
Several team members reflected on the experience, noting how powerful it was to pause even for just two or three minutes, to become fully present. Others mentioned how they plan to personalize the practice, such as focusing on items that spark joy or comfort in their home workspace.
Stephanie’s parting message was clear: presence is professional power. In the workplace, in relationships, and even in moments of solitude, grounding techniques like 5-4-3-2-1 can help us approach life with more calm, clarity and control.