When Your Child Is Overwhelmed, Try This Coping Skill: 5-4-3-2-1 Grounding

Big feelings can overwhelm little bodies. Whether your child is feeling anxious, angry, or overstimulated, it can be hard for them to know what to do with those emotions. As a parent, it’s also tough to know how to help in the heat of the moment.

One of my favorite coping tools to teach kids is the **5-4-3-2-1 grounding technique**—a simple, sensory-based strategy that helps bring your child back to the present moment.

What Is the 5-4-3-2-1 Grounding Technique?

This tool uses the five senses to help children calm their minds and bodies. When kids are overwhelmed, their nervous system goes into 'fight or flight.' Grounding brings their attention back to the here and now.

Here’s how it works. Notice and name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Why This Technique Works

This activity activates the thinking part of the brain and soothes the emotional brain. By shifting focus to the senses, it helps your child move from panic to presence—one step at a time.

Practice It Before They Need It

The best time to teach a coping skill is when your child is calm. Try practicing this technique during quiet times, like before bed or on a walk.

Parenting Scripts for Calm Moments

“Let’s play a game with our senses. Can you find 5 things you can see right now?”

“This is called grounding. It helps your brain feel safe and focused.”

“Let’s practice this together so you can use it when you feel overwhelmed.”

Using 5-4-3-2-1 In the Moment

When your child is already overwhelmed, it helps to stay calm and offer simple, clear language. Don’t worry about doing it perfectly—connection matters more than precision.

Parenting Scripts for Overwhelmed Moments

“I see your body feels really big right now. Want to try our grounding game together?”

“Let’s name 5 things we can see. I’ll go first.”

“You don’t have to talk if you don’t want to—just look and notice with me.”

Final Tips for Success

• Make it playful when you introduce it.

• Keep your voice calm and steady.

• Use it regularly so it feels familiar.

• Don’t force it—model it and invite your child to join.

Big feelings don’t have to be scary. With the right tools—and a connected parent by their side—kids can learn how to manage overwhelming emotions and build emotional confidence.

If you want to keep this tool easily accessible, I’ve created a free 5-4-3-2-1 Grounding Poster you can print and hang on the fridge, by your child’s bed, or add to a calm-down corner at home. It’s a simple visual that helps kids remember the steps when emotions run high.

Download your free poster today and start practicing together—because big feelings don’t have to feel so big when kids know what to do.