Focus
Three Things You Can Hear
Three things you can hear is the sound step of 5-4-3-2-1—naming three neutral ambient noises to widen attention beyond internal alarm.
Three things you can hear is the auditory step of 5-4-3-2-1 grounding—identifying three non-threatening sounds like distant traffic, clock tick, or your own exhale—to widen attention beyond internal alarm bells. Remove headphones if they block ambient cues.
In loud spaces, pick the softest three sounds you can detect. Avoid fixating on triggering noises; shift to neutral sound if needed.
Common questions
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What if silence makes anxiety worse?
Add low neutral sound—a fan or soft brown noise—then name three layers within it. The step is directed listening, not forced silence.
Related terms
Put Three Things You Can Hear into practice
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