5-4-3-2-1 Grounding Technique

5, 4, 3, 2, 1 Grounding Technique

One of my favorite coping skills to use personally as well as suggest to my clients is what I call the 5-4-3-2-1 grounding technique. If you are someone who struggles with anxiety, disconnects from the present too often, or just needs a way to stay grounded, this is the skill for you.

You are going to utilize your five sense and scan the room and take in all that you observe.

For example:

-5 things you see right now.

-4 things you can touch right now.

-3 things you can hear right now.

-2 things you can smell right now.

-1 thing you can taste right now.

By first recognizing the need to come back to the present moment, we now have the ability to tap into what is happening right here in front of us. This shifts our focus and allows us to essentially distract ourselves for a few moments. The goal is to be with your body and be in the room that you are in at that time.

The best part about this skill is that you aren't drawing attention to yourself at that point. So many clients I work with feel like people will notice when they are anxious and also when they will be using a coping skill. This skill is simply observing what is in your current environment. Everyone around you is doing the same thing (to a certain extent). You just happen to be having a moment where a tiny break and shift of perspective is needed. 

Give this one a try and see how you feel after doing it! It is one of my go-to skills to keep me grounded in that moment and the positive feedback from my clients makes it something I will always suggest!