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Grounding
Exercise
5-4-3-2-1
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“At this moment, what are five things you can hear? You can notice the little things around you”
“What are the four things you can see?”
“Ok, now what are three things you can touch from where you are sitting? Are the things you touch soft or hard? Heavy or light? Warm or cool?”
“Now, can you tell me two things that you can smell”
“Finally, what is one thing you can taste?
“Focus on the flavour. How does it taste?”
“By doing that, you were able to focus on the moment”
“When you focus on the moment, you can avoid the worrying thoughts that were spiralling and getting in the way of your being able to share”
Grounding
Exercise
Awareness
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“Where are you?”
“What is the day today?”
“What is the date?”
“What is the month?”
“What is the year?”
“How old are you?”
“What season is it?”
“You might notice that when you shifted your focus to the questions there was less discomfort and uneasiness and it was possible to think about what is happening at present”
“We can now get back to talking about your situation”
Grounding
Exercise
Describe what’s
around you
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“I am here to listen to you, but first let us try an exercise and then continue our discussion”
“What colour are they?”
”How do they feel?”
“Did it help you temporarily to take attention away from worrying thoughts and memories and calm down a bit?”
“The next time you feel like you are very restless or jittery, will you be able to use this technique at home?”
Grounding
Exercise
Body awareness
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“You said you feel panicky and are finding it difficult to relax. Let us try an exercise:
“The body awareness technique will bring you into the here-and-now by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step”
“Take 5 long deep breaths through your nose and exhale through pursed lips”
“Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet”
“Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground”
“Clench your hands into fists, then release the tension. Repeat this 10 times”
“Press your palms together. Press them harder and hold it for 15 seconds. Pay attention to the feeling of tension in your hands and arms”
“Rub your palms together briskly. Notice the sound and the feeling of warmth”
“Reach your hands over your head like you’re trying to touch the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides”
“Take 5 more deep breaths and notice the feeling of calm in your body”
“How do you feel after this exercise? When you experience a strong feeling like panic or worry, or when you have unhelpful thoughts or are reminded of past events that are troubling, the body can be used an anchor to relax and come back to the present”
”The next time you experience any panic or worry, will you be able to use this technique?”
Grounding
Exercise
Family list
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“The next time you feel as if you have too many uncomfortable thoughts about the past and you cannot stop them, this technique might help you feel better”
Grounding
Exercise
See, smell, hear
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See
“Carry a soothing picture with you and look at it when you are feeling distressed”
“Keep your eyes open, look around the room, notice your surroundings. Notice the details. What colour is the furniture?
What colour is the room? Is it light or dark?”
“Picture the voice or face of someone you love. If you feel upset or distressed, visualize someone positive in your life.
Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it”
Smell
“Light a scented candle or stick”
“Rub nice smelling oil slowly into your hands and arms and notice the feel and smell”
Hear
“Talk out loud about what you see and hear, or what you're thinking or doing”
“Tune in to your favourite song”
“Listen to your surroundings. Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking?
Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Let the sounds wash over you and remind you where you are”
“Focus on the ticking clock on the wall”
Grounding
Exercise
Taste, touch, walk
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Taste
“Let a piece of chocolate melt in your mouth, noticing how it tastes and feels as you roll it around with your tongue”
Touch
“Hold an ice cube and let it melt in your hand. What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?”
“Put your hands under running water. Focus on the water’s temperature and how it feels on your fingertips, palms and the backs of your hands. Does it feel the same in each part of your hand?”
“Rub your hand lightly over the carpet or a piece of furniture, noting the texture”
“Take a hot or cool shower”
“Think of an object (home, an animal) and draw it in your mind, or in the air with your finger”
Take a short walk
Grounding
Exercise
Categories
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“Spend a few minutes on each category to come up with as many items as possible”
Grounding
Exercise
Plan an
Activity
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“This might be something you do alone or with a friend or loved one”
“Maybe you’ll go to eat, take a walk or visit some place”
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