Mindful Monday: 5-4-3-2-1 Grounding Technique

Instructions:

When you feel anxious, stressed, or overwhelmed, take a few moments to go through these steps. Focus on each step, and try to notice the details of each sensation.

Step 1: 5 Things You Can SEE

• Look around you.

• Name five things you can see.

• Notice the details of each object (color, shape, size).

• Write them down if that helps:

  1. _____________________________________________________________

  2. _____________________________________________________________

  3. _____________________________________________________________

  4. _____________________________________________________________

  5. _____________________________________________________________

Step 2: 4 Things You Can TOUCH

• Pay attention to what you can feel.

• Name four things you can touch.

• Notice the texture, temperature, and other sensations.

• Write them down if that helps:

  1. _____________________________________________________________

  2. _____________________________________________________________

  3. _____________________________________________________________

  4. _____________________________________________________________

Step 3: 3 Things You Can HEAR

• Listen carefully to the sounds around you.

• Name three things you can hear.

• Notice the pitch, volume, and distance of each sound.

• Write them down if that helps:

  1. _____________________________________________________________

  2. _____________________________________________________________

  3. _____________________________________________________________

Step 4: 2 Things You Can SMELL

• Bring your attention to any scents you can detect.

• Name two things you can smell.

• Notice the intensity and quality of each scent.

• Write them down if that helps:

  1. _____________________________________________________________

  2. _____________________________________________________________

Step 5: 1 Thing You Can TASTE

• Focus on any taste sensations in your mouth.

• Name one thing you can taste.

• Notice the flavor and any other sensations.

• Write it down if that helps:

  1. _____________________________________________________________

Remember:

• Take your time with each step.

• There are no right or wrong answers.

• If your mind wanders, gently bring it back to the exercise.

• This exercise can be done anywhere, anytime.