🎯 Today’s Mission:
To successfully complete today’s mission:
- ✅ Practice the 5,4,3,2,1 Grounding technique.
- ✅ [OPTIONAL] Share your experience with us in the Stress Management Support Group
- ✅ Complete the form at the bottom of the page when done.
💡 More Info:
❓ How to do the 5,4,3,2,1 Grounding technique:
- Start by taking just a few deep breath. Invite your body back into the moment, slowing everything down. Then, become aware of your environment.
- Look for 5 things you can see: Perhaps the pot plant in front of you. The pen lying on your desk. The light fitting on the ceiling above you.
- Become aware of 4 things you can touch: The feeling of your sleeve on your skin. The texture of the coffee mug in your hands. The floor beneath you.
- Acknowledge 3 things you can hear: Cars outside, the humming of the fridge, the rustling of the breeze coming in the window.
- Notice 2 things you can smell: If at first you don’t feel like you can smell anything, simply try to sense the subtle fragrance of the air around you, or of your own skin. You can even imagine or recall smells if none present themselves.
- Become aware of 1 thing you can taste: The lingering suggestion of coffee on your tongue, maybe? Your own saliva. If nothing then once again imagine a recent or familiar taste in vivid detail.
Repeat this process as many times as necessary. Take your time and notice how you feel afterward.
🔗 Break the chain
When we’re consumed with worry, stress and anxiety, it’s our thoughts that race. Racing thoughts left to run wild will snowball into physical manifestations that can result in unhealthy consequences.
When we enter into a space of extreme worry or stress the best thing we can do is to calm ourselves.
We need to break the chain of worry and interrupt ourselves by immersing our focus on something else. This thought guided practice will assist you to do just that.
There are plenty of effective ways to combat an anxiety spiral, including medication, therapy, and adopting a mindfulness practice like yoga. But the beauty of the 5,4,3,2,1 grounding technique is that you practice it in real-time and immediately.
It is a quick powerful tool that you can use anytime anywhere to get out of your head and ground your body.
➕ Expand your practice
If you want more simple grounding exercises then take a look at this comprehensive article – 30 Grounding Techniques to Quiet Distressing Thoughts.
✅ Mission Accomplished?
Fill in the form below once you’re done to keep track of your progress.