Grounding: 5-4-3-2-1 Anxiety

Panic attack relief journal

Only for iPhone

Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.

iPhone

Racing thoughts? Name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell, 1 you can taste — guided, and saved to a private on-device journal. Heart racing, thoughts spiralling? The 5-4-3-2-1 grounding technique brings you back to the room: name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell and 1 you can taste. MindfulNotes walks you through it step by step, then saves every observation to a private journal — so one anxious moment becomes a daily noticing practice. Most anxiety apps hand you a meditation library and leave you to browse it. This one does a single thing completely: the widely taught sensory grounding exercise for anxious moments, wrapped in a journal that remembers what you noticed. WHAT YOU GET • A guided 5-4-3-2-1 session for anxious moments — open the app, follow five steps, and all fifteen observations land in your journal, tagged by sense and searchable • A sense-a-day habit: capture one thing you saw, heard, touched, smelled or tasted in seconds — your half-typed note is kept safe even if you get interrupted mid-sentence • Your streak on the More tab — 14 days of noticing in a row is proof the habit is real • A sense-balance chart that shows you have logged 40 sights but only 2 smells, so tomorrow you go looking for a smell • Search "rain" and re-read every rainy observation you have ever made — filter your whole history by sense • One quiet daily reminder at the hour you choose, and full export of your journal as text any time PERFECT FOR • Anyone whose anxious moments need a concrete, do-this-now exercise rather than a 20-minute meditation • People practising grounding techniques from therapy who want them in their pocket • Overthinkers who settle faster after unloading their senses onto a page • Journalers who freeze at "how do you feel?" but can always answer "what do you notice?" WHY NOT JUST USE A NOTES APP? A blank page will not walk you through the technique when your chest is tight. Here the exercise leads: it asks for the next thing to see, hear or feel, counts down with you, and files every line by sense — so your journal builds itself while you calm down. PRIVATE BY DEFAULT Everything you write stays on this device, in the app's own database. No account, no cloud, no analytics, no tracking. Delete the app and it is all gone. MindfulNotes is a journalling tool for a grounding practice. It does not diagnose, treat or prevent any condition and is not a substitute for care from a qualified professional. If you are struggling, please talk to someone qualified. FULL ACCESS MindfulNotes requires Full Access, unlocked with a weekly or yearly auto-renewing subscription, or a one-time lifetime purchase. Every plan unlocks the complete app: guided 5-4-3-2-1 sessions, unlimited journal entries, streaks, the sense-balance chart, search, reminders and export. Next time your mind races, do not scroll — open MindfulNotes and name five things you can see. Terms of Use: https://leanstudio.asia/terms-of-use Privacy Policy: https://leanstudio.asia/privacy-policy Support: support@leanstudio.asia

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Version 1.1

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The developer, LEAN ASIA CO., LTD, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

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    Information

    Seller
    LEAN ASIA CO., LTD
    Size
    5.1 MB
    Category
    Health & Fitness
    Compatibility
    Requires iOS 17.0 or later.
    • iPhone
      Requires iOS 17.0 or later.
    • Mac
      Requires macOS 14.0 or later and a Mac with Apple M1 chip or later.
    • Apple Vision
      Requires visionOS 1.0 or later.
    Languages
    English
    Age Rating
    4+
    In-App Purchases
    Yes
    • Mindfulness Lifetime $49.99
    • Stress Tracker Yearly $24.99
    • Calm Senses Weekly $4.99
    • Learn More
    Copyright
    © 2026 LEAN ASIA CO., LTD
  • Developer Website
  • Privacy Policy

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