What you get
Designed to look bought, priced at nothing
Three print sizes
A2 and A3 for home printers, plus 18×24" for a print shop or easel.
Fully editable
Change the wording in any free PDF editor — no design software needed.
High-resolution
Crisp 300 DPI vector text that stays sharp at poster size.
How to use it
From download to display in three steps
- Personalise. Open the PDF in Canva, Acrobat online or Apple Preview and edit the text.
- Print. Heavyweight matte card at home for A3 and under; a print shop for 18×24".
- Display. Frame it or stand it on an easel at your .
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Frequently asked questions
What is the 5-4-3-2-1 grounding technique?
5-4-3-2-1 is a simple, widely-used grounding technique that helps interrupt anxiety, panic or feeling overwhelmed by anchoring you in the present moment through your senses. You work through them in turn: notice five things you can see, four you can touch or feel, three you can hear, two you can smell, and one you can taste, then take a slow breath. It works by gently shifting your focus away from spiralling anxious thoughts and onto concrete, neutral details around you, which can calm the body's stress response and help you feel more settled and in control. It's discreet, free and can be done anywhere, making it a handy tool to reach for in a difficult moment. That said, grounding is a coping tool for getting through tough moments, not a treatment for anxiety: if anxiety or panic is affecting your daily life, please talk to your GP — in the UK you can self-refer to NHS Talking Therapies, and the Samaritans are there any time on 116 123.
Is it really free?
Yes — no email, no sign-up.
Can I print it more than once?
Yes — print as many copies as you need.