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 This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present. 

 
5: Acknowledge FIVE things you see around you. 
 
4: Acknowledge FOUR things you can touch around you. 
 
3: Acknowledge THREE things you hear.
 
2: Acknowledge TWO things you can smell.
 
1: Acknowledge ONE thing you can taste.