Need a Quick Coping Skill?

You know those times where you can’t seem to regain your cool? Maybe your toddler pushed every single one of your buttons and you feel like if they push one more, you’re going to lose it. Or maybe that familiar panic is starting to rise in your chest as you encounter a trigger, and you need to snap out of it quick.

One way to derail your mind from panic central is to use something called grounding. Grounding simply involves “grounding” yourself in the present moment - often by bringing all of your senses’ attention to the things around you. By taking a few deep breaths and focusing your thoughts on things in your immediate awareness, you’re able to distract your brain from the things dysregulating you, and give your nervous system a chance to re-regulate back to baseline.

The 5-4-3-2-1 Grounding Technique is a simple yet effective mindfulness exercise that can help you reconnect with the present moment. It encourages you to use your senses to ground yourself when you're feeling anxious or overwhelmed. Here’s how it works: first, you identify five things you can see around you, helping to draw your attention outward. Next, note four things you can physically feel, which focuses on the sensations of your body. Then, take a moment to acknowledge three things you can hear, allowing the sounds in your environment to anchor you. After that, pay attention to two things you can smell, inviting you to engage with the world in a sensory way. Finally, conclude by recognizing one thing you can taste, reminding you to savor the present. This technique provides a wonderful opportunity to create a sense of calm and clarity in your mind.