Grounding with the Five Senses

As a therapist,  I often like to end my sessions with a technique that helps people to ground themselves by focusing on the present moment, especially as they transfer from our session to going back to finishing their day at work or school.

This technique is called the Grounding with the Five Senses Technique or the 5, 4, 3, 2, 1 Coping Technique.

I begin by asking the client to look around the room and name out loud 5 things that they can see.

Sometimes, I change it up by asking what their favorite color is, and to name 5 things that are that color in the room; or I have them name 5 things that are a specific shape, such as things that are square or round.

Next, I have them name 4 things that they can touch, and this can be anything in the room; or I will also focus on something that is a favorite color or specific shape in the room.

Then, I have the client name 3 things they can hear, 2 things they can smell, and 1 thing they can taste. An alternative can also be describing a favorite taste.

Regardless of how we approach this technique, the goal is to identify elements in the world around you. As the mind begins to focus on these elements, it will help you to focus on the present moment. It will also help slow your heart rate, control your breathing, and make you feel better overall! It is also an effective way to decrease feelings of anxiety and can be done anywhere, anytime, silently to ourselves, and anytime we want to feel more grounded and calm.