GROUNDING TECHNIQUES

It is a stressful time. If you’re feeling overwhelmed, know that you are not alone. Try these grounding techniques next time you’re feeling anxious: use your fives senses, use the 5-4-3-2-1 technique, deep breathing, or take a walk.  

USE YOUR FIVE SENSES 

NOTICE WHAT IS AROUND THAT YOU CAN SEE, SMELL, TOUCH, HEAR,  AND TASTE. YOUR MIND WILL DISTRACT ITSELF FROM WHATEVER MAY BE CAUSING YOU STRESS. 

5-4-3-2-1 TECHNIQUE 

USE YOUR SENSES TO COUNT DOWN
i. 5 THINGS YOU SEE
ii. 4 THINGS YOU FEEL
iii. 3 THINGS YOU HEAR
iiii. 2 THINGS YOU SMELL
v. 1 THING YOU TASTE 

DEEP BREATHING

SLOWLY INHALE AND THEN EXHALE FOR 3-6 FULL SECONDS. FEEL THE AIR FILLING YOUR LUNGS AND NOTICE HOW THEY FEEL WHEN YOU RELEASE THE AIR.

TAKE A WALK 

COUNT YOUR STEPS, CONCENTRATE ON THE RHYTHM OF YOUR MOVEMENT, AND FEEL YOUR FEET HITTING THE GROUND. USE THIS TIME TO REDIRECT YOUR THOUGHTS, NOT TO DWELL ON WHATEVER IS ALREADY ON YOUR MIND.