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Wellbeing
5-4-3-2-1 Grounding technique
Wellbeing
5-4-3-2-1 Grounding technique
Wellbeing
5-4-3-2-1 Grounding technique
Summary
Grounding techniques can help manage times of increased stress or anxiety by turning attention away from thoughts or worries causing the stress, and refocusing on the present moment.
The 5-4-3-2-1 method is a technique to help you take in the details of your surroundings using all your senses. As you work through the steps, take in details that you would normally miss so that you fully immerse yourself in the moment.
Summary
Grounding techniques can help manage times of increased stress or anxiety by turning attention away from thoughts or worries causing the stress, and refocusing on the present moment.
The 5-4-3-2-1 method is a technique to help you take in the details of your surroundings using all your senses. As you work through the steps, take in details that you would normally miss so that you fully immerse yourself in the moment.
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The technique
What are 5 things you can see? Look around for small details - patterns on curtains or the walls, the shadows on the floor, the reflections in a window or simply an object that you haven't noticed before.
What are 4 things you can feel? Feel the sensation of your clothes and shoes, pick up a pen or your phone and notice the weight and texture. Feel the sun or a breeze on your skin or your body, or the chair that you are sitting in.
What are 3 things you can hear? Listen for sounds in the distance that you would usually tune out - a clock ticking, the wind blowing or people talking outside.
What are 2 things you can smell? Notice any smells in the air around you, like perfume, food or drinks or maybe cleaning products that have been used.
What is 1 thing you can taste? It may help to keep some gum or snacks on you for this - pop one in your mouth and pay attention to the flavours, moving it around your mouth and noticing how that changes the taste.
Read this article
The technique
What are 5 things you can see? Look around for small details - patterns on curtains or the walls, the shadows on the floor, the reflections in a window or simply an object that you haven't noticed before.
What are 4 things you can feel? Feel the sensation of your clothes and shoes, pick up a pen or your phone and notice the weight and texture. Feel the sun or a breeze on your skin or your body, or the chair that you are sitting in.
What are 3 things you can hear? Listen for sounds in the distance that you would usually tune out - a clock ticking, the wind blowing or people talking outside.
What are 2 things you can smell? Notice any smells in the air around you, like perfume, food or drinks or maybe cleaning products that have been used.
What is 1 thing you can taste? It may help to keep some gum or snacks on you for this - pop one in your mouth and pay attention to the flavours, moving it around your mouth and noticing how that changes the taste.
Written by Tim Jones
Written by Tim Jones
0:00/1:34
Summary
Grounding techniques can help manage times of increased stress or anxiety by turning attention away from thoughts or worries causing the stress, and refocusing on the present moment.
The 5-4-3-2-1 method is a technique to help you take in the details of your surroundings using all your senses. As you work through the steps, take in details that you would normally miss so that you fully immerse yourself in the moment.
Read this article
Grounding techniques can help manage times of increased stress or anxiety by turning attention away from thoughts or worries causing the stress, and refocusing on the present moment.
The 5-4-3-2-1 method is a technique to help you take in the details of your surroundings using all your senses. As you work through the steps, take in details that you would normally miss so that you fully immerse yourself in the moment.
The technique
What are 5 things you can see? Look around for small details - patterns on curtains or the walls, the shadows on the floor, the reflections in a window or simply an object that you haven't noticed before.
What are 4 things you can feel? Feel the sensation of your clothes and shoes, pick up a pen or your phone and notice the weight and texture. Feel the sun or a breeze on your skin or your body, or the chair that you are sitting in.
What are 3 things you can hear? Listen for sounds in the distance that you would usually tune out - a clock ticking, the wind blowing or people talking outside.
What are 2 things you can smell? Notice any smells in the air around you, like perfume, food or drinks or maybe cleaning products that have been used.
What is 1 thing you can taste? It may help to keep some gum or snacks on you for this - pop one in your mouth and pay attention to the flavours, moving it around your mouth and noticing how that changes the taste.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.