This morning I stumbled across the work of Betty Alice Erickson, a therapist who believed in small, doable ways to calm the mind. Her 5‑4‑3‑2‑1 grounding method instantly caught my attention. It’s simple, gentle, and something you can try in the middle of real life, even on the loudest days.

The idea behind her 5‑4‑3‑2‑1 method is simple: when your mind starts racing, you gently guide your attention back to your senses. It’s a way of reminding your body that you’re here, you’re safe, and you can take things one moment at a time.

Betty Alice Erickson was a psychotherapist who believed in small, practical ways to calm the mind. She spent much of her career teaching people how to reconnect with their senses and find steadiness in everyday moments. Her 5‑4‑3‑2‑1 method is one of her most loved tools. It’s simple, quick, and easy to use when life feels overwhelming.

Here’s how the 5‑4‑3‑2‑1 method works, step by gentle step. A tiny sensory checklist you can use anytime you need to settle your mind.

How the 5‑4‑3‑2‑1 Method Works

The 5‑4‑3‑2‑1 method uses your senses to gently pull you out of your thoughts and back into the present moment. You move through each sense one at a time, noticing simple things around you. There’s no right or wrong way to do it. The goal is to simply reconnect with your body and your surroundings.

Step‑by‑step

5 – Look for five things you can see. Anything counts: a shadow on the wall, a mug on the table, the pattern on your shirt. Just notice them.

4 – Notice four things you can touch. The chair beneath you, the fabric of your sleeve, the floor under your feet, the warmth of your hands.

3 – Listen for three things you can hear. A distant car, a ticking clock, your own breathing, the hum of the fridge.

2 – Identify two things you can smell. Coffee, laundry detergent, a candle, the air itself. If nothing stands out, imagine two scents you love.

1 – Acknowledge one thing you can taste. A sip of water, a mint, the aftertaste of your last meal. If you can’t taste anything, simply notice the inside of your mouth.

By the time you reach “one,” your mind has usually softened, your breath has slowed, and the world feels a little less loud. It’s a tiny ritual you can carry anywhere.

It’s amazing how something so small can make the world feel a little quieter. If you give this method a try, I hope it brings you the same soft moment of calm it brought me.