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  • Writer's pictureGHF CAT Team

5-4-3-2-1 Senses Check-In

Updated: Apr 7, 2020

Take a moment to check in with your senses to help your body feel safe and calm.

What you’ll need: Just your five senses! [Optional - music, art supplies, somewhere cozy to sit]

What’s it for?

When we get worried or excited it can make our mind feel busy and unfocused. You might find your body feels hot or cold, or that you are breathing more quickly. This activity can help our body and brain to feel more settled, calm, and safe.

Check In:

Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.

  • How are you feeling?

  • What are you thinking?

  • How does your body feel?


  • Pay attention to your body and what is around you. In as much detail as you can, describe:

    • 5 things that you can see right now (ex. I can see a blue plastic chair with black legs)

    • 4 things you can touch or feel right now (ex. I can feel a hair tickling the back of my neck)

    • 3 things you can hear right now (ex. I can hear my brother brushing his teeth in the bathroom)

    • 2 things you can smell right now (ex. I can smell the soap I used to wash my hands)

    • 1 thing you can taste right now (ex. I can taste the soup I just had for lunch)

    • If you can’t smell or taste anything right now, what is the last thing you remember smelling? What is something you love the taste of?

Extra Activity: Some people like to sit do this activity wherever they are, but you might like to put on some music you enjoy, colour in a picture, or find a cozy blanket to sit with while you go through your 5-4-3-2-1.

When you’ve finished going through your list, ask yourself the following questions:

  • When does your brain feel the most busy?

  • What makes your brain feel calm?

  • Did your body feel different after you finished the activity?


Take a moment to notice how you are feeling at the end of this activity. Did you discover anything surprising? What can you take away to make you feel better about yourself from this activity?

If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures ( Don't forget to subscribe for more fun CAT activities!

Created by Heather Dingle © March 2020


Creative Art Used: None

Psychological Area Explored: Emotional Wellbeing, Attention & Hyperactivity, Mindfulness

These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.

This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).

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