5-4-3-2-1 Grounding Technique for Mental Health

54321 grounding technique for mental health
The 5-4-3-2-1 technique takes you through your five senses to help remind you of the present. This can be a calming practice that can help you get through tough and stressful situations.

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The 5-4-3-2-1 Technique

The 5-4-3-2-1 technique takes you through each of your five senses to help remind you of the present. This practice can be a calming practice that can help you get through tough and stressful situations. This is a quick and easy technique that anybody can do but one that is also very helpful and effective.

Here are the five steps to become more grounded and aware of the present. 

5 Things You Can See

Grounding 5 things you can see

Look around for five things that you can see. Look for objects, small details, patterns, reflections, and more! Say these things out loud if you can. Here’s an example:

  1. Laptop That You’re Working On
  2. Water Bottle On Your Desk
  3. Clouds In The Sky
  4. Trees Out The Window
  5. Phone On The Table

4 Things You Can Feel

4 Things You Can Feel

Notice four things that you can feel. Pick up an object if you can and notice it’s textures, weight, and other physical qualities that you can feel.

  1. Clothes You Are Wearing
  2. Sunshine On Your Skin
  3. Ground Under Your Feet
  4. Hair On Your Head

3 Things You Can Hear

3 things you can hear

Acknowledge three things that you can hear. Try to focus on things that you can hear outside of your body. Pay special attention to sounds that you typically tune out. 

  1. The Air Conditioner Blowing
  2. The Clock Ticking
  3. Sound of Traffic Outside

2 Things You Can Smell

2 things you can smell

Notice the smells around you. If there isn’t any noticeable scents around, look for something that might have a sent nearby. 

  1. Flowers On Your Desk
  2. Candle On The Table

1 Thing You Can Taste

1 thing you can taste

This one can be difficult if you aren’t currently tasting anything. Try eating a piece of gum, a mint, a sandwich, or a cup of coffee.

  1. Spearmint Gum

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