This is my go-to grounding exercise - I have to tell you about it.
It's called the 54321 Grounding Exercise
Basically, you're using your 5 senses to help you feel more present and grounded.
This works so well because using all 5 senses helps activate different parts of your brain, helping you get grounded. It makes you focus on what is happening right now.
Also, it helps distract you from overwhelming thoughts because it shifts your focus towards the physical things in front of you.
You're going to list out:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Try this exercise with me as I type this from my office.
Seriously, let's walk through the five steps together:
5 things I see: my computer, planner, puppy, ceiling fan, and a glass of water.
4 things I feel: the keyboard under my fingertips, the texture of the mousepad, my fidget ring, and my phone case.
3 things I hear: the sound of the keyboard as I'm typing, birds chirping outside, and the AC running.
2 things I smell: my perfume and my warm tea.
1 thing I taste: the spices in my chai tea.
How do you feel after doing all the steps?
It always calms me down and makes me feel present.
Let us know what you think!