When we feel our thoughts spiralling inside our heads, the 54321 Grounding Technique can help reel us back into the here and now to better handle the situation.
Take a big breath and notice:
- 5 things that you can SEE
- 4 things that you can FEEL
- 3 things that you can HEAR
- 2 things that you can SMELL
- 1 thing that you can TASTE
Take another breath.
You want to go through each of the senses, but if you find it challenging to think of enough things for any of them, simply focus on the sense itself before moving on to the next one.