A Worry Wag’s Way to Feel Calm

5-4-3-2-1 Grounding Technique 

Everybody feels the Worry Wags sometimes. In our book The Worry Wags, Frankie and her pup, Poppy, learn simple ways to calm down when worries grow too big. One of their favorite strategies is called the 5-4-3-2-1 Grounding Technique.

This is a powerful but kid-friendly exercise that uses the five senses to bring attention back to the present moment. It’s especially helpful when anxious thoughts feel overwhelming or when it’s hard to focus.

Here’s how Frankie and Poppy practice it together:

1. See – Look around and notice five things.Maybe it’s a fluffy cloud, a favorite toy, or even Poppy’s wagging tail.

2. Touch – Find four different textures.The softness of a blanket, the smooth surface of a desk, or the warmth of a sweater.

3. Hear – Listen closely for three sounds.It could be the hum of the fridge, birds outside, or the sound of someone laughing nearby.

4. Smell – Notice two scents.Fresh soap, dinner cooking in the kitchen, or a favorite snack.

5. Taste – Pay attention to one flavor.Maybe it’s a sip of juice, a bite of fruit, or the minty taste of toothpaste.

By the end of the exercise, Frankie feels calmer, Poppy looks more relaxed, and the Worry Wags have quieted down.

Why it works: Grounding techniques stop anxious thoughts from running in circles by focusing the brain on the here and now. Instead of thinking about “what ifs,” kids learn to notice what’s real, safe, and steady around them.

How to use it:

• Try it before bedtime to help wind down

• Practice it at school when nerves feel big

• Do it together as a family—it’s simple, quick, and surprisingly fun

  
  

Poppy knows worries come and go, but with the 5-4-3-2-1 trick from The Worry Wags, kids always have a way to stay grounded and feel safe.