Master the 5-4-3-2-1 Grounding Technique to Stay Present Anywhere (Full Transcript)

Speaker 1: The 5-4-3-2-1 method is a grounding exercise that can help you stay in the moment and avoid negative thinking and worry. You can do this exercise anywhere, at home, at school, in the car, or even in the middle of a crowd. You can do it sitting, standing, or laying down. Counting down from 5, use your senses to list things around you. Make an effort to notice details about these things. This is how to do it. Start by breathing deeply in through your nose and out through your mouth. Then slowly look at your surroundings. Find 5 things that you can see around you. Maybe you see a colorful poster on the wall. The spider web on the bookshelf. The lamp on the nightstand with the red shade. The cat sleeping peacefully on the chair. The cactus on the dresser that has finally bloomed. Then list 4 things that you can touch. The warm mug in your hands. The soft comforter on the bed. The denim of your jeans. The scratchy carpet under your feet. Next, listen for 3 things you can hear. Maybe the ticking of a clock. The quiet hum of your computer. The sound of traffic from outside. Now try to find 2 things that you can smell. The tea in your mug. The clean scent of your clothes. Finally, list 1 emotion that you feel. This is a way to ground yourself so you can feel present in the moment and in control of your surroundings. Now you try. Use this method when you feel overwhelmed to bring yourself back to the present moment.