Our connection to our surroundings is through our physical body. With our senses offering a grounding cord to help anchor us to the present moment. During anxious times, especially now, the following sensory grounding practice may be a helpful way to guide us from the overwhelmed mental/emotional state to a more centred, grounded mental/emotional state.
I thought it might be helpful to offer up a grounding practice I learned during the early stages of my social work career. At the time, I was providing mostly crisis counselling and found I myself needing grounding during times of overwhelm. Anytime I was feeling overwhelmed or anxious I would come back to the practice. As it acted as an anchor for me, I shared it with my clients and I share it with you now.
It’s referred to as the 5-4-3-2-1 grounding practice.
This exercise focuses on the 5 senses: sight, sound, touch, smell, taste. It involves paying attention to one sense at a time. Each sense, when we attend to it with non-judgemental awareness, can bring us back to the present moment.
The practice goes like this:
5: Describe in detail FIVE things you see around you. For example, it could be the trees outside your window; a picture hanging up on the wall; or a plant on the windowsill.
4: Describe in detail FOUR things you can feel/touch. For instance, it could be the palms of your hands touching; your back against the chair; or the soles of your feet on the ground.
3: Describe in detail THREE things you can hear. For example, it could be any external sound like cars outside your window; voices outside your room; or music playing in the background.
2: Describe in detail TWO things you can smell. For instance, scent could include essential oils or moisturizer on your hands. Or perhaps, you may wish to name two of your favourite scents.
1: Describe in detail ONE things you can taste. For instance, taste could include a beverage you're drinking or the taste of toothpaste after brushing your teeth. Or perhaps, you may wish to name one of your favourite foods to taste.
Alternatively
1: ONE thing you would like to remind yourself of. This could be a gentle and encouraging reminder for yourself - something you need to hear!
I most often use the alternative above. Normally combining taste and smell together and leaving number 1 to include a gentle reminder to self; specifically, to say out loud or mentally state 1 thing you would like to remind yourself of (such as; “may I be patient with myself in this moment”).
Or you may choose to ground down with one or two of the senses. Find what works best for you. Remember it doesn't have to follow a linear path.
I offer up this practice as many of my clients have found it helpful when feeling anxious or overwhelmed. This practice can’t get rid of the anxiety altogether, but rather it can perhaps lower the volume of anxiety and make the feelings more manageable.
May this act as a gentle reminder to ground down during unsettling times.
May you be patient with yourself and the process.
*Please remember, if someone is dealing with a mental health concern (depression, anxiety, trauma, stress, etc) and are keeping themselves busy to cope or avoid difficult feelings, they may want to speak with a qualified therapist. Please reach out to a qualified mental health professional in your area (i.e. registered social worker, registered psychotherapist, registered psychologist) if this refers for you.*