Grounding 101

Grounding 101

by Sarah Mohan, MS, CRC, MHC-LP, CVE, WIP-C

Anxiety is a feeling most people have experienced at least once  in their life. When anxiety strikes, it can take over us completely, and take us completely out of our element. Grounding is a skill that can be used to help bring us back into a space of awareness that reduces feelings of anxiety,

The 5-4-3-2-1 grounding exercise is a mindfulness technique that helps people manage stress and anxiety by focusing on the present moment. It involves using all five senses to observe the environment around you:

5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet. 
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?

The 5-4-3-2-1 technique can help people:

Redirect Attention

By engaging multiple senses, the technique helps people focus on the present and avoid anxious thoughts.  ​

Calm the Nervous System

The technique interrupts the fight-or-flight response, which can reduce anxiety and stress. ​

Become Aware of Surroundings

The technique can help people become aware of their surroundings and feel safe. ​

People can practice the 5-4-3-2-1 technique almost anywhere, such as at their desk, while standing in line, or while gardening. If practicing at night, people can close their eyes and visualize the five things.

About the Author

Sarah Mohan, MS, CRC, MHC-LP, CVE, WIP-C is a clinician at Healing & Growth Counseling. Sarah recognizes from her work with many clients that grounding is not always easy, and can be negatively impacted by many factors, including anxiety, depression, and past trauma. She enjoys teaching grounding tools that can add value to everyday life. She finds it rewarding when she helps clients to incorporate simple tools that make big impacts. Sarah finds grounding helpful in her own life when she feels overwhelmed, allowing her to clear her mind and organize her thoughts.

Are you interested in reading more about Sarah? Check out her clinician bio page here.

Are you interested in scheduling an appointment for in-person or online therapy to focus on learning grounding skills and more? Call us at (516) 406-8991 or fill out a Contact Form.