Purpose of this companion: A practical support tool for gently directing attention toward the five senses and the immediate environment when you feel disconnected from the present moment or mentally distracted.
⚠️ IMPORTANT SAFETY NOTICE — If you are in immediate danger or under direct threat right now, contact emergency services immediately. This printable companion is a supportive self-regulation tool and is not a substitute for professional mental-health care.
5
👁Look — 5 things you can see around you
4
✋Touch — 4 things you can safely touch and feel
3
👂Listen — 3 sounds you can hear around you
2
👃Smell — Notice up to 2 things you can smell, if comfortable
1
💅Taste — Notice 1 taste in your mouth, if present and comfortable to notice
Optional grounding statement
You may use the following suggested statement in a calm voice: “I am here, in this moment.”
•If this exercise does not help right away, that does not mean you are doing anything wrong. Returning attention to the present moment can take time, and another form of support may be more helpful.
•You can try placing your feet firmly on the floor or using another simple sensory action that feels safe and comfortable for you.
•If disconnection from the present moment or mental distraction continues, try noticing several things around you that share a particular color.
•If intense distress continues, contact a trusted person or an appropriate support service.
📌 General guidance
•Directing attention toward your senses and immediate surroundings may help reduce distraction and support a return to the present moment.
•Do not rush through the exercise. Take the time you need with each sense, without forcing yourself to achieve a particular result.
⛔ When to pause or stop
•Stop the exercise or choose another support tool if your distress is so intense that you cannot comfortably focus on your senses or surroundings.
•Stop immediately if focusing on your senses or surroundings increases your distress or does not feel appropriate for you at that moment.
•If the discomfort or sense of disconnection does not ease, take a break and move to another support tool.
•If thoughts of self-harm arise, seek immediate emergency help or contact an appropriate support service.
