5-4-3-2-1

5-4-3-2-1  Sensory Grounding

Pause, take a breath, and identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• 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

Sometimes our emotions or sensations can be so overpowering that the feeling becomes all we know. Each extended moment we overfocus on it increases the likelihood that we will begin catastrophizing, which, in turn, may draw us into a negative feedback loop.

When you find yourself in this state, pause, take a breath, and feel yourself breathe. Then look for five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.

If you forget the order, that is fine. Knowing which number applies to a certain sense doesn’t matter. The exercise is meant to be easy to complete, with enough challenge to help you focus on something other than what you are feeling.

Use 5 4 3 2 1 Daily

I use this exercise every day; it is a great resource to manage stress, pain, and anxiety. Pain and stress management isn’t about getting rid of the pain, but instead developing a relationship with it, so we are always well-equipped to deal with it when it happens. Integrating 5-4-3-2-1 Sensory Grounding into your daily life will help prepare you for anything the world throws in your way, because you will have tools to navigate your day.

I have faith in you; you are going to learn how to manage your stress and pain. You are going to have perseverance and personal power to overcome everything you ever face. You are going to have hope, the ability to cope, and feel wonderful and happy every day.