Ground Yourself with Your Senses
Use the 5-4-3-2-1 grounding technique: Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste to bring your focus back to the present.
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Practical Steps to Ground Yourself During Intense Anxiety
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Similar ideas to Ground Yourself with Your Senses
Ground yourself when stressed - 54321 technique
5-4-3-2-1 technique - five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.
The Method
5: Acknowledge FIVE things we see around us. It could be a pen, a spot on the ceiling, anything in our surroundings.
4: Acknowledge FOUR things we can touch around us. It could be our hair,...
Trick your brain into calm
- Become aware of your safety and breathing. Your fight or flight response may be in overdrive.
- Take note of five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
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