5-4-3-2-1 Grounding

A fast grounding method to exit rumination: 5 see, 4 feel, 3 hear, 2 smell, 1 taste.

Work in progress. Structure is final; content will be expanded.

What it is

A sensory-based grounding technique. It shifts attention from thoughts to the present environment.

Steps (2–4 minutes)

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

Tip

Say it quietly to yourself. Slower is better.

Next

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