54321 Grounding Exercise

This is my go-to grounding exercise - I have to tell you about it.

It's called the 5-4-3-2-1 Method, and it's one of the simplest, most effective ways to calm your mind when you're feeling anxious.

Here's why it works:

It uses all 5 senses to bring your attention to the present moment. That helps interrupt racing thoughts and activates different parts of your brain, making it easier to feel calm and in control.

It makes you focus on what is happening right now.

How to do it:

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 fingers, the texture of the mousepad, my fidget ring, and my phone case.

3 things I hear: the tapping of the keyboard, 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.

Take a deep breath.

How do you feel after doing all the steps?

This exercise always helps me feel more grounded and less overwhelmed. It pulls me out of my head and back into the moment.

If you're ever feeling anxious - especially on a flight, at work, or just having a tough day - try this. It only takes a few minutes.

Pro tip:

If you're wearing your fidget ring, try spinning it while doing this exercise. It adds a physical anchor and gives you hands something to do while your brain refocuses.

Let us know what you think!

❤️

Bianca

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