5-4-3-2-1 Grounding Exercise
Grounding is a technique that helps us reorient to the present moment. It’s a useful technique if you ever feel overwhelmed, anxious, or disconnected from your body or environment. The “54321” exercise is a common sensory awareness tool that many find helpful to relax or get through difficult moments.
Exercise
- Notice 5 things you can see in the room.
- Notice 4 things you can feel (“my feet on the floor” or “the air in the room on my skin.”)
- Notice 3 things you can hear right now (“traffic outside” or “voices/conversation in the room.”)
- Notice 2 things you can smell right now (even if it’s very subtle).
- Notice 1 thing you can taste. (notice the taste in your mouth or notice the taste of a sip of water).
You should feel calmer and more at ease by the end of the exercise. Repeat the 5 steps more than once if needed.Try out the technique in different situations. You may find it works well for anxiety, cravings, to focus your attention or for general relaxation.