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5-4-3-2-1 Grounding Guide

Step through a private sensory checklist with notes.

Tool inputs stay in your browser · optional AI search sends your query

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Good to know: Personal wellness and record-keeping only, not a medical device, diagnosis, treatment or emergency service. Entries remain in this page memory: no server submission or browser-storage saving. Download before refreshing, navigating away or closing. Timers require this page to remain open; background tabs, locked screens and sleeping devices can delay cues. Do not use timers for medication-critical tasks. Adapt movement to your ability and stop if you feel unwell.

How to use it (step by step)

  1. 1Notice things you can see, feel, hear, smell and taste.
  2. 2Use Next or Skip; adapt any sense to what is accessible and comfortable.
  3. 3Download your notes or clear them. This is not crisis care or therapy.

Words to know

Public vs private IP
Your router gives each device a private IP (like 192.168.1.5) at home. The internet only sees one public IP for your whole house.

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