This tool is for use by trained therapists. Not a substitute for professional therapy.
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What is 5-4-3-2-1 Grounding?
The 5-4-3-2-1 grounding technique is a standard intervention in DBT and CBT for managing dissociation, panic, and overwhelming anxiety. It works by redirecting attention from internal distress to external sensory observations: 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste. This digital version adds a garden metaphor, each observation plants something, making the exercise tangible and engaging for children.
How to Use This Tool
- 1. Guide the client — The tool prompts for each sense in order. The client types or says their observations.
- 2. Watch the garden grow — Each observation plants a flower, wind chime, stone, herb, or fruit in the garden.
- 3. Complete the exercise — All 15 observations create a full, personalized garden.
- 4. Export to notes — Copy the complete exercise to paste into your session documentation.
Features
- ✓ Guided 5-4-3-2-1 prompts
- ✓ Growing garden visualization
- ✓ Progress tracking per sense
- ✓ Export observations to clipboard
- ✓ Child-friendly garden metaphor
- ✓ Free, no signup required
Document Grounding Exercises Automatically
CoralEHR saves grounding exercises with your session notes. Track which sensory prompts resonate most with each client over time.
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