5-4-3-2-1 Anchor: Emergency Grounding for Dissociation or Panic

This isn’t therapy. This is survival.

The 5-4-3-2-1 Anchor is a one-page crisis tool for when your brain is glitching, the world feels unreal, and your body is frozen. Designed for dissociation, panic, and trauma flashbacks — it’s raw, direct, and made to work when nothing else will.

Inside this one-page tool:

• A grounding sequence that uses all five senses
• Specific instructions for how to anchor back into your body
• No jargon. No woo. Just what works
• Crisis rules when nothing makes sense
• Emergency support contacts

Use it when:

• You’re panicking and can't breathe
• You feel disconnected from your body
• You’re spiraling or emotionally frozen
• The world feels foggy, floaty, or fake

Built for trauma survivors, ADHDers, and neurodivergent folks who can’t think straight in crisis. You don’t need another therapy worksheet. You need something that works when the lights go out.