Grounding Technique to help us in stressful situations but also in everyday life:
When we are stressed, worried or anxious it can feel scary and overwhelming, and we can often feel as though everything is out of our control. However, grounding exercises are a simple yet useful technique to use to bring you back to the present and help you to realise you are safe and in control. Grounding techniques come in many different forms and here is one type: the 54321 Technique.
How to do it:
This technique will take you through your five senses to help remind you of the present. This is a calming technique that can help you get through tough or stressful situations.
Take a deep belly breath to begin.
5 – LOOK: Look around for 5 things that you can see and say them out loud. For example, you could say, I see the sky, 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 out loud. 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 pillow I am sitting on or the wind in the air.
3 – LISTEN: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud.
2 – SMELL: Say 2 things you can smell. You may notice the smell of grass or perhaps the smell of perfume wafting around. It’s okay to move to another spot and sniff something. If you can’t smell anything around you, then it can be helpful to name two or three smells that you like such as fresh baked bread or a flower.
1 – TASTE: Say 1 thing you can taste. It may be the toothpaste from brushing your teeth. If you can’t taste anything, then say your favourite thing to taste.
Take another deep belly breath to end.