Grounding Using The Five Senses

Being grounded refers to having a stable mental and emotional state, as well as being fully connected to the present. When someone is grounded, they have a sense of inner peace, calmness, and their fight-or-flight response is not activated. Someone in a grounded state has a better connection with their sense of self and has the capacity to make informed and sensible decisions.

Grounding exercises are simple techniques that people can use anywhere to help them get through a difficult moment. They can help people navigate through difficult emotions by bringing their mind off of the distressing thought and into the present moment, allowing them to calm down and recenter, making those intense emotions less overwhelming. When people are grounded, their emotions are not the primary force driving their decisions, which makes those decisions less impulsive. Even if someone’s emotional response to a situation is valid, those emotions may drive them to make decisions they later regret, which can potentially harm themselves or others. Grounding exercises are also useful for those who are experiencing a dissociative state or a flashback by bringing them back into the present.

One of the most common and accessible grounding techniques is the 5-4-3-2-1 exercise. In this exercise, people engage their five senses to observe the world around them, promoting mindfulness and reconnecting them to the present moment. It can help distract people from a distressing thought, while staying connected to their body and surroundings.

To begin, take a few paced, deep breaths. Observe your environment by going through each of your senses. It may be helpful if you say each thing you observe out loud, but it’s okay if you are unable to do so. Work your your way through your senses by counting down from five and list:

5 Things You Can See

• List out any five objects or beings in your space.
• Pay attention to their size, shape, color, and texture.
• You can even choose a type of object to look for. This would require even more attention to your surroundings. Maybe you identify five blue things in your environment, or five things in your bedroom that bring you joy.

4 Things You Can Touch

• List out any four objects in your space that you can touch.
• Pay attention to their physical characteristics, such as texture, temperature, and weight.
• If possible, seek out things in your environment that may stimulate a variety of physical sensations.

3 Things You Can Hear

• List out any three things you can hear.
• Pay attention to the volume of the sound and where it may be coming from.
• These can be as simple as the hum of your air conditioner or even the sound of your breath. 
• You can also stimulate this sense by playing music or tapping your fingers on a surface.

2 Things You Can Smell

• List out any two things you can smell.
• Pay attention to the different notes associated with these scents and where they may be coming from.
• You can seek out scents by directly smelling things in your environment, such as a candle or a cup of tea.
• You can also just take deep breaths in through your nose and describe what you smell.

1 Thing You Can Taste

• List out one thing you can taste.
• Pay attention to the different notes associated with these tastes. Is it bitter? Sweet? Salty?
• You can seek out tastes by having a mint or a slice of fruit.
• You can also just try to identify what tastes are already in your mouth, such as the minty taste left in your mouth after brushing your teeth, or the aftertaste lingering in your mouth from your coffee.

You can repeat this exercise as many times as needed. It can be done anywhere and modified to fit your needs and current environment. Maybe you can’t list four things you feel, but you can list five things you can hear. The numbers matter less than engaging your senses and paying attention to what those stimuli in your environment are telling you. You can also prepare to utilize this exercise by carrying a pack of mints, a textured rock, or earbuds. 

It can be difficult to access these skills when activated or dissociated. Grounding is a practice that you will get better at over time the more you engage in it. If this exercise doesn’t work for you, there are other ways to ground yourself that may work better for you.

Support Is Available

988 Suicide and Crisis Lifeline

988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We’re committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

Phone: 988

Chat: Click here to chat

Text: Send any message to 988

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National Sexual Assault Hotline

RAINN is the nation’s largest anti-sexual violence organization. RAINN created and operates the National Sexual Assault Hotline in partnership with more than 1,000 local sexual assault service providers across the country.

Phone: 800-656-4673
Chat: Click here to chat

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VictimConnect Resource Center

VictimConnect is a referral helpline where ALL crime victims can learn about their rights and options confidentially and compassionately. 

Phone and text: 855-4-VICTIM
Online chat: Monday-Friday from 9am to 5pm EST

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