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54321 Grounding

Use this tool to bring down the intensity of your emotions in times of overwhelm. Intense emotions are often about something that has happened or we are afraid is going to happen. Our senses are the fastest way to bring us back to the present moment, which is usually an okay place to be.

·       Name 5 things you can see in the room with you.


·       Name 4 things you can feel (“chair on my back” or “feet on floor”)


·       Name 3 things you can hear right now (“fingers tapping on keyboard” or “tv”)


·       Name 2 things you can smell right now (or, 2 things you like the smell of)


·       Name 1 thing you can taste right now (or 1 thing you like the taste of)

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