The 5-4-3-2-1 Grounding Technique Explained (Step by Step)
How to do the 5-4-3-2-1 grounding technique: notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Steps, examples, variations and limits.
GUIDES
Calm, clearly explained
Short, practical guides to calming techniques, each with sources and a free exercise you can try straight away. General information only — not diagnosis or treatment.
AI Chat for Anxiety: What It Can and Can’t Do
What an AI chatbot can realistically do when you feel anxious — sorting thoughts, planning a next step — and what it cannot do: diagnosis, treatment or crisis care.
Best Websites to Calm Anxiety Online: An Honest Comparison
An honest comparison of NHS Every Mind Matters, Calm, Headspace, Insight Timer and Back to Here: what each is good for, what costs money, and when to get more help.
Box Breathing vs 4-7-8 Breathing: Differences and Which to Try
Box breathing (4-4-4-4) vs 4-7-8 breathing: how each works, how they differ, what the research does and doesn’t show, and how to choose one that feels comfortable.
CBT Thought Record: How to Do One (With an Example)
A step-by-step guide to the CBT thought record: situation, automatic thought, feelings, evidence for and against, and a balanced alternative — with a worked example.
How to Calm Down Fast When You Feel Anxious: 6 Techniques
Six simple techniques to calm down quickly when anxiety spikes: slow breathing, 5-4-3-2-1 grounding, naming the feeling, relaxing your muscles and more.
Back to Here offers general relaxation and self-help information. It does not diagnose or treat any condition. If you are in crisis or think you may be unwell, contact emergency services or a health professional.