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Anxiety relief
Ground5: 5-4-3-2-1 Calm
A guided 5-4-3-2-1 grounding exercise for anxious moments.
When anxiety or overwhelming thoughts make it difficult to focus, Ground5 guides you through the 5-4-3-2-1 grounding technique—one simple sensory step at a time. Follow clear prompts, pause for guided breathing, and use gentle haptic feedback to reconnect with the present moment. There is no sign-up or complicated setup, and the core grounding exercise works offline. Ground5 is a self-help wellness tool and does not diagnose or treat medical conditions.
Screenshots
What it does
Features
- Guided 5-4-3-2-1 sensory grounding exercise
- Calming breathing pauses between each phase
- Gentle haptic feedback for tactile guidance
- Start instantly with no sign-up or setup
- Core grounding exercise works offline
- Available in English, Spanish, Japanese, and Simplified Chinese
- Simple, distraction-free interface
- Optional one-time purchase to remove ads
- No subscriptions
- Designed for moments of anxiety, stress, or overwhelm
Questions
Frequently asked questions
What is the 5-4-3-2-1 grounding technique?
It is a simple sensory exercise: notice five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Naming concrete details gives a racing mind something steady to focus on. Ground5 walks you through each step so you do not have to remember the sequence.
Do I need an account or an internet connection?
No. Ground5 opens straight into the exercise with no sign-up, and the core grounding session works offline.
Is Ground5 free?
Yes. Ground5 is free to download and use with ads. An optional one-time purchase removes ads. There is no subscription.
Is Ground5 a treatment for anxiety or panic attacks?
No. Ground5 is a self-help wellness tool and does not diagnose or treat medical conditions. If anxiety is persistent or affecting daily life, please speak with a qualified health professional.
Guides
All articles →Read more about Ground5
Anxiety & stress
Grounding Techniques for Anxiety: 10 Simple Exercises That Work in the Moment
Ten physical, mental and soothing grounding exercises you can use anywhere — from the 5-4-3-2-1 method to slow-exhale breathing — and how to pick the right one when anxiety spikes.
Anxiety & stress
What Does a Panic Attack Feel Like? Symptoms and How to Ground Yourself
The physical and mental signs of a panic attack, how it differs from rising anxiety, what to do while it is happening, and when to get urgent help.
Anxiety & Stress
The 5-4-3-2-1 Grounding Technique: A Calmer Reset with Ground5
Learn how the 5-4-3-2-1 grounding technique and Ground5 can help older teens and busy professionals reset during anxious, stressful moments.
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