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Relaxation Technique: 54321 Grounding

In this exercise, you are guiding your thoughts away from a challenging situation and focusing mindfully on the world around you to reduce the feelings of stress. Do this exercise when you are feeling overwhelmed or out of control. Once you complete it, you should feel calm and strong.

It should take you 1-2 minutes to complete one repetition and it’s usually enough to feel grounded and calm. But repeat a few times if you feel it is necessary. You can practice it 1-2 times every day so that you are prepared for when a stressful situation arises.

Remember: Remove yourself from the stressful situation first and find somewhere quiet or undisturbed.

Exercise instructions

Notice 5 things that you can see.

Exercise instructions

Sense 4 things you can feel.

Exercise instructions

Listen for 3 things you can hear.

Exercise instructions

Focus on 2 things you can smell.

Exercise instructions

Notice 1 thing you can taste.