How to do it
Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Move slowly — the slowness is the medicine. If a sense is unavailable (for example you cannot smell anything), substitute another one.
When to use it
Useful at the start of a panic spike, when intrusive thoughts loop, after a flashback, or when you notice yourself dissociating. It works best as a first step, paired afterwards with slower breathing and a longer regulation practice.
Common pitfalls
Rushing through it like a checklist. Doing it once and expecting the wave to vanish. Using it to avoid feelings entirely — grounding is meant to make feelings tolerable, not to suppress them.