Exercise One

Let’s try to redirect focus back into the body with a grounding technique.

5-4-3-2-1 Technique

This approach is an easy & accessible grounding technique, especially helpful for high anxiety or overwhelm moments. In this exercise we are working on reconnecting with our senses. For all 5 questions, answer with examples from your immediate surroundings.

5: Name FIVE things you see. What does the ceiling look like? Are there any cups around you? Are there windows in your room? Are you outside and can see clouds?

4: Name FOUR things you can touch. Sense your phone in your hand, or the click of a computer mouse, stroke a furry animal companion, feel the grass underneath your feet.

3: Name THREE things you hear. Any external sound will do. Are there cars driving by on the street outside? Is a humidifier burbling? Do you hear birds chirping, or people talking?

2: Name TWO things you can smell. Are you burning incense, or have a cologne you’re wearing? How about the smell of coffee or tea from your mug? Or soap from the bath?

1: Name ONE thing you can taste. Do you have a snack nearby, or water? Does the air taste like anything around you?