This is a technique which I regularly share with Clients. It’s a quick and easy technique to learn and practice and it can help to distract from moments of panic, anxiety or stress.
What is it? 
It’s a visualisation and observation technique using your five senses and it focuses your attention on the current moment. It can be done anywhere – all you need is personal space for a few minutes.
How does it work?
By focusing on the current moment you are using your brain’s logical, rational main cortex whilst quietening down your emotional limbic system (the root of anxiety, panic and stress) and your fight or flight response. To do the exercise you focus on your senses in turn:
5 Things you can see
Look around you and notice five things you may not usually notice – maybe the frame around the picture…the stitching on the sofa…how many books are on the top shelf of the bookcase…
4 Things you can touch
Close your eyes and feel for four things. Fabric…furniture…your hair… Notice your sensory reaction.
3 Things you can hear
Listen out for sounds you may not have paid much attention to…traffic outside…birds…a plane…people talking…
2 Things you can smell
Inhale deeply and try to identify two different scents…coffee…soap…perfume…try and add a positive emotion to each scent – this will keep your mind in the present moment.
1 Thing you can taste
Focus your attention on one thing you can taste, and, again, add a positive emotion to the taste…coffee…tea…a homemade cake that somebody has brought in…
The benefits of the 54321 Technique 
- It can reduce anxiety, panic and stress
- It is an immediate distraction from the issue that is causing distress
- It increases sensory awareness; if you are out walking, don’t just notice trees – start hearing the birds in the branches…feel the rough texture of the bark…smell the scents of nature…
- The calming effect of grounding helps to regulate emotions
- Regularly practicing this technique will redirect your mind from distracting thoughts, which can help to improve concentration and focus
I hope you have found this article interesting. Solution-focused hypnotherapy can help with issues such as anxiety, stress and panic attacks by quietening the limbic system and by focusing on positivity, self-belief and self-esteem.
Resource Reference
Gupta, S, (April 29, 2024), Feeling Anxious? Try the 5-4-3-2-1 Grounding Technique, available at: https://www.verywellmind.org