The 5-4-3-2-1 exercise uses your senses to bring your attention back to the present. Useful when you feel numb, far away, flooded or stuck in a memory. Go one step at a time. Typing is optional.
Look around slowly. Name small things too: a color, a shadow, a texture.
Your feet on the floor, your clothes, the temperature of the air, something in your hand.
Near and far. Traffic, a fan, your own breathing.
Or two smells you like, if nothing is nearby.
Or one thing you're grateful for right now.
Take one slow breath and notice how you feel compared to a few minutes ago. If you're still very activated, try a few rounds of longer-exhale breathing, or do this again.
A coping tool, not treatment. If you're in danger or thinking about hurting yourself, call or text 988, or call 911.