5,4,3,2,1 Grounding Exercise
These exercises are designed to help you feel grounded and present. They can be used anytime you feel stressed or overwhelmed. Remember, they are supportive tools and do not replace professional guidance.
5, 4, 3, 2, 1 Grounding Exercise
Purpose: Helps bring awareness to the present moment and reduces anxiety.
Instructions:
Take a big breath in and let it out before starting this activity.
Look around you and name 5 things you can see.
Find 4 things you can feel, and as you name them, touch them. (For example, chair, clothes).
Say 3 things you can hear or you like the sound of.
Identify 2 things you can smell or you like the smell of.
Notice 1 thing you can taste or you like the taste of.
Finish off with a big breath in and let it out. You should notice what you said and surround yourself with those things you liked. If you haven’t been able to taste because you haven’t eaten, then get something to eat.
Tip: Move slowly, taking big breaths between each step.