for the 5-4-3-2-1 Grounding Technique

5-4-3-2-1 GROUNDING EXERCISE

The “54321 game” is a common sensory awareness grounding exercise that many find a helpful tool to relax or get through difficult moments.

PROCEDURE

1.     Describe 5 things you see in the room.

2.     Name 4 things you can feel (“my feet on the floor” or “the air in my nose”)

3.     Name 3 things you hear right now (“traffic outside”)

4.     Name 2 things you can smell right now (or 2 smells you like)

5.     Name 1 good things about yourself

You should feel calmer and more at ease by the end of the exercise. Repeat the 5 steps more than once if needed. Try out the technique in different situations, you may find it works well for insomnia, anxiety, cravings when quitting smoking or for general relaxation.