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This exercise uses your senses to bring your focus back to the present moment. If you're up to it, I think we should do this now! Even if yo
New article on my website! This touches on the 54321 grounding method
My website is not monetized and therefore remains ad free with no pop ups. Just letting you know because often I find articles are laggy and full of ads and just frustrating to click through. This is literally just the article. That said, if you don’t like links, the article is below the read more.
Disclaimer: This page is for informational purposes only and is not a substitute for medical or mental health care. Please avoid any activities you feel may be unsafe for you. If you are concerned about your health or well-being, please reach out to a qualified professional. [Read my full disclaimer.]
Grounding isn’t just for panic attacks. It can help with almost any overwhelming emotion, from anxiety to anger to deep sadness and it can also simply help you center yourself on a calm day.
Practicing grounding when you’re not in distress makes it easier to use when you are stressed. If you’ve never tried it before, I recommend practicing now, while you’re feeling okay, rather than waiting until you’re already overwhelmed.
One of the most popular grounding techniques is the 5-4-3-2-1 Method. This exercise uses your senses to bring your focus back to the present moment. If you're up to it, I think we should do this now! Even if you feel calm or at ease. I also personally don't realize how much I needed to do this and let some stress out of my body until I do it.
You can do this silently in your head, write it down somewhere private, or share your answers with others if you feel comfortable. If you're up to it, I recommend putting some items you can use for this in a self-care box, especially for things like texture and scent.
Step 1 – Start with Your Breath
Breathe in to the count of five, hold your breath for five seconds, and breathe out to the count of five.(If five feels too long, try four instead.)
Step 2 – Five Things You Can See
Look around and name five things you can see. Focus on what you notice about them. What colour are they? Are they large? Small?
Examples:
The clock on the wall
A plant on the windowsill
The mug on your desk
Step 3 – Four Things You Can Touch
Notice four things you can touch. If possible, physically touch them and think about the texture whether it is soft, hard, smooth, rough, etc.
Examples:
The blanket on your bed
The fabric of your shirt
The keys in your hand
Step 4 – Three Things You Can Hear
Listen carefully and name three things you can hear. Think about what those sounds sound like. Are they loud? Quiet? Hard to hear?
Examples:
Your cat purring
The fridge humming
Birds outside
Step 5 – Two Things You Can Smell
Identify two scents in your environment. If you can’t smell anything where you are, try moving to a spot where you can or bring a scent to you (such as lotion, tea, or essential oils). What does it smell like? Do you like the scent?
Step 6 – One Thing You Can Taste
Notice one taste. If you don’t currently taste anything, think of something you enjoy tasting. What does it taste like? Sweet? Minty? Spicy?
Examples:
Mint toothpaste
Your favourite tea
Fresh fruit
Step 7 – End with Your Breath
Take one final deep breath. In for five seconds, hold for five seconds, out for five seconds.
Step 8 – Acknowledge Your Effort
Take a moment to be proud of yourself for completing this. Grounding takes practice, and every time you do it, you’re helping your mind and body build the skill. If you can, try making this a daily habit so it comes more naturally when you need it most.
Free zine time! Grounding 54321 is a micro zine about one of my favorite grounding techniques. To do this technique, look around you wherever you are, and find & name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.
Download a free copy at
This listing is for a digital download of the micro zine Grounding 54321. To do use this technique, you find and name 5 things you can see,
Or buy a hard copy for $3 at
This listing is for a hard copy of the Grounding 54321 micro zine.
To do use this technique, you find and name 5 things you can see, 4 thin
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ID: Five photos of a micro zine, which is smaller than a standard mini zine. The cover is colored lime green and is titled grounding 54321. The author's name, charliettea, is at the bottom. The second photo is of the next two pages which say find and name five things you can see. There are five little bugs drawn in marker including a ladybug, roly poly, weevil, leaf hopper, and beetle. The next photo shows the next two pages which say 4 things you can hear and 3 things you can touch. There are drawings of rain, lightning, wind, a crow on the left, and a frog, a mushroom, and a worm on the right. The next photo and set of pages say 2 things you can smell and 1 thing you can taste. The doodles are of a mug of green tea, sprigs of lavender, and a strawberry. The final photo shows the back cover which simply says take a deep breath.
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions
Free to watch • No registration required • HD streaming
