The 5-4-3-2-1 method is a popular grounding technique that uses distraction to help redirect a person's thoughts away from feelings of distress and back to the present moment. It involves five simple steps that engage a person's five senses: sight, hearing, taste, smell, and touch.
The 54321 Grounding Technique Poster serves as an encouraging message for young people to stay present when feeling overwhelmed, stressed, or anxious. It guides them through a simple process to identify sensory experiences: 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.
Introducing this grounding exercise helps kids and teens cope better with emotions that cause stress, especially during unpleasant situations. For those who are just learning the technique, we recommend doing it in a calm environment, like a therapist’s office or a garden. A quiet and comfortable setting is necessary to help children use it effectively in more challenging situations.
This poster pairs well with our 5-4-3-2-1 grounding technique handout or worksheet, as well as our 2-4-6-8-10 grounding exercises handout or worksheet.
*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.
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References:
- Dribas, S., & Semenov, K. (2023). Mental grounding techniques as a factor of students' psychological stability in the conditions of distance learning. Grail of Science, (27), 491-492. https://doi.org/10.36074/grail-of-science.12.05.2023.080
- Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals. Journal of Evidence-Based Complementary & Alternative Medicine, 19(4), 271-286. https://doi.org/10.1177/2156587214543143
