5,4,3,2,1, Grounding Technique
Using our senses we can learn some calming technique’s that enable us to manage feelings during stressful times. Below is a countdown activity.
Think of 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
To begin, close your mouth and take in a deep breath through your nose then slowly breathe out through your mouth.
5—LOOK: Look around for 5 things that you can see and say them quietly to yourself. For example, you could say, I see the computer, I see the cup, I see the picture frame.
4—FEEL: Pay attention to your body and think of 4 things that you can feel and say them quietly to yourself. For example, you could say, I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the chair I am sitting on.
3– LISTEN: Listen for 3 seconds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling.. Say the 3 things quietly to yourself.
2—SMELL: Say 2 things you can smell quietly to yourself. If you can’t smell anything at the moment name your 2 favourite smells.
1—TASTE: Say quietly to yourself 1 thing that you can taste. It may be the toothpaste from brushing your teeth, or what you ate for breakfast/lunch. If you can’t taste anything, then say your favourite thing to taste. To complete: close your mouth and take in a deep breath through your nose then slowly breathe