Grounding is a simple but effective therapeutic technique that can be used to help you when you feel like anxiety is building up and taking over. The grounding technique can help you to cope with anxiety and panic attack.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
And then, Remember to breathe!
This is a proven method to calm your mind using our five senses and bring your attention back to the present moment, instead of staying inside your head. When you notice yourself feeling really anxious, can’t stop thinking, or experiencing high anxiety or panic use this 54321 grounding exercise to try regain control of your emotions or thoughts
First of all, start with taking a really deep breath. Oxygen in our brains can save us.
Number 5 : See
Look around for five things you can see right now with your eyes and say them out loud.
You could say, I see a painting on the wall, I see my phone in front of me, or I see tree over the window”
Number 4: Touch
Look around and find 4 things you can touch and feel. You may pay attention to your body to touch or feel. You could say ‘I feel my feet warm, I can touch my cat and feel’
Number 3: Listen
Now, find and name 3 things you can hear any sounds. the clock’s ticking, birds singing, someone is playing
Number 2: Smell
Say 2 things around you that you can smell. If you can’t smell anything at the moment, it’s ok to move to a different spot to find two things you can smell. I usually put the essential oils around my therapy room to use. Or mint plants during summer time so that my clients can use them when we practice.
Number 1: Taste
Find, and name 1 thing you can taste. it can from your morning coffee. If you can’t taste anything right now, just say out loud your favorite thing to taste.
Now, take another deep belly breathing to finish this exercise.