The use of numbers in grounding techniques is based on their ability to promote focus and calm the mind, particularly in stressful situations. Counting engages the brain in a structured, rhythmic activity, which redirects a client’s focus to the present moment. This is why grounding exercises like the 2-4-6-8-10 method can be helpful.
The 2-4-6-8-10 Grounding Techniques (PDF) handout provides a clear, step-by-step guide when clients need to calm down or refocus. It teaches them to take square breaths, identify positive phrases, and notice objects around them, which helps reduce stress and anxiety by focusing on the present moment.
Using this handout gives kids and teens an easy-to-follow plan to manage their emotions when they feel overwhelmed. Caring adults can encourage them to practice these steps daily to strengthen their ability to handle difficult feelings.
For the best results, it can be paired with a daily journal where they can note how they feel before and after using the technique.
Our 2-4-6-8-10 Grounding Exercise worksheet can also be used alongside this handout.
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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
- Koniver, L. (2023). Practical applications of grounding to support health. Biomedical Journal, 46(1), 41-47. https://doi.org/10.1016/j.bj.2022.12.001
- Zerubavel, N., & Messman-Moore, T. L. (2013). Staying present: Incorporating mindfulness into therapy for dissociation. Mindfulness, 6(2), 303-314. https://doi.org/10.1007/s12671-013-0261-3
