The 5-4-3-2-1 grounding technique is a mindfulness-based anxiety management tool that uses the five senses to anchor attention to the present moment. When feeling anxious, overwhelmed, or dissociated, you identify: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This deliberate sensory inventory interrupts the cognitive spiral of anxious thought by redirecting attention to immediate physical reality. It is widely used by therapists, military psychologists, and first responders as an immediately accessible tool that requires no formal meditation training.

Reference:

Wikipedia: Grounding (Psychology)

https://en.wikipedia.org/wiki/Grounding_(psychology)