01/09/2025
When you are in a high stress situation and need to ground yourself, there are many techniques you can use - Here is one
Grounding techniques are strategies to help bring you to the present moment and reduce feelings of anxiety, stress, or dissociation.
1. The 5-4-3-2-1 Technique
This technique uses your five senses to focus on the present moment.
Steps:
5: Acknowledge five things you can see around you.
Example: "I see a clock, a chair, a picture, a book, and a pen."
4: Notice four things you can feel.
Example: "I feel my feet on the floor, my sweater on my arms, the chair under me, and the cool air on my face."
3: Identify three things you can hear.
Example: "I hear cars outside, a fan, and my own breathing."
2: Smell two things (or name two favourite smells if you can’t smell anything).
Example: "I smell coffee and my shampoo."
1: Name one thing you can taste (or imagine a favourite taste).
Example: "I taste the mint of my gum."
high-stress
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