5-4-3-2-1 - get grounded

5-4-3-2-1

(Technique adapted from Yvonne Dolan, M.A.)

54321 is another example of a grounding exercise. It gets us out of our distressing feelings by tapping into our senses. The slow, repetitive nature of this exercise is also soothing and relaxing. Although its purpose is to help you become more aware and connected to the present while awake, many people find that it is also helpful as a sleep aid, due to the counting involved.  This exercise should therefore not be done while driving or operating any equipment or machinery. It is ok to repeat something you see, hear or touch  if you have difficulty identifying anything new.

What to do:

Name 5 things you can see

Name 5 things you can hear

Name 5 things you can sense/touch with your body (e.g., “I sense my hair against my
cheek, I sense that my hands are cold, I sense my feet in my shoes, etc.”)

Name 4 things you can see

Name 4 things you can hear

Name 4 things you can sense/touch with your body

Name 3 things you can see

Name 3 things you can hear

Name 3 things you can sense/touch with your body

Name 2 things you can see

Name 2 things you can hear

Name 2 things you can sense/touch with your body

Name 1 thing you can see

Name 1 thing you can hear

Name 1 thing you can sense/touch with your body

5
4
3
2
1