The 5-4-3-2-1 grounding technique is a mindfulness exercise that helps people manage their stress by paying attention to their surroundings. It is aimed at focusing on the present moment. This method is often used in therapy and personal routines, especially for those feeling overwhelmed or anxious.
The 5-4-3-2-1 Grounding Technique (PDF) worksheet is created for clients to stay connected to the present by using their senses. They simply write or draw what they see, feel, hear, smell, and taste in the empty boxes provided. For added guidance, examples are included on the left side of the boxes.
Learning to ground oneself in the present moment helps kids and teens feel calmer and more in control. Even trying it once can encourage them to notice the small details around them and feel more at ease.
Parents, teachers, and caregivers can support this practice by reminding young people to use this technique whenever they feel anxious or stressed. They can also pair the worksheet with other activities, such as meditation, deep breathing exercises, or progressive muscle relaxation.
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References:
- Chevalier, G. (2015). The effect of grounding the human body on mood. Psychological Reports, 116(2), 534-542. https://doi.org/10.2466/06.pr0.116k21w5
- Filipe, M. G., Magalhães, S., Veloso, A. S., Costa, A. F., Ribeiro, L., Araújo, P., Castro, S. L., & Limpo, T. (2021). Exploring the Effects of Meditation Techniques Used by Mindfulness-Based Programs on the Cognitive, Social-Emotional, and Academic Skills of Children: A Systematic Review. Frontiers in Psychology, 12, 660650. https://doi.org/10.3389/fpsyg.2021.660650
