5-4-3-2-1 Grounding skill

When overwhelmed or anxious, we can often get “trapped” within our own thoughts and feel lost. This grounding skill reconnects us with our senses to bring us back to the present moment.

Steps:

Take a deep breath, in through your nose and out through your mouth.

Notice 5 things you can see and notice as many details about them as you can: color, size, shape, pattern, etc.

Find 4 things you can touch with your hand. Consider if they are smooth or rough… warm or cold… soft or hard …

Listen for 3 things you can hear. How loud are they? How are the sounds different?

Find 2 things you can smell. Do you like the smell? Do they remind you of anything?

Name 1 emotion you are feeling -OR- Name 1 thing you are thankful for.

Take another deep breath and check back in with your stress levels.