Grounding techniques such as the 5-4-3-2-1 exercise help us to regain control of uncomfortable symptoms (i.e., intrusive images, racing thoughts, snowballing emotions) by diverting our attention and refocusing on the present moment. Grounding 5-4-3-2-1 is a mindfulness exercise that takes you through your five senses. Mindfulness techniques have us focus on being intensely aware of your sensations in the here-and-now, without interpretation or judgement. Follow along with the steps below, and take your time to notice the small details and adjectives you may use to describe those small details.
What are 5 things you can see? Notice the specifics in your environment: the pattern of tiles, the swirls in a wooden door, the way light is reflecting, the bends in window blinds…
What are 4 things you can feel? Notice the sensation gravity brings to the bottom of your feet, the tightness or looseness of your clothing, a slight breeze or no air movement at all, hair resting on the side of your ear, the wrinkles of your knuckles…
What are 3 things you can hear? Notice the sounds that your mind has tuned out: the air conditioning unit humming, distant traffic, a keyboard clicking, the whooshing of your breath…
What are 2 things you can smell? Notice the lingering scent of your perfume, deodorant, and hair shampoo/conditioner; do you smell soil, dew, rain, smoke, or an air freshener, perhaps…
What is one thing you can taste? Notice the lingering taste currently in your mouth, or place something edible in your mouth (gum, mint, small snack) and consider the sour, bitter, salty, sweet, spicy, earthy, citrusy sensations…