The 5-4-3-2-1 method is an effective grounding technique used by clients to help manage overwhelming emotions and regain a sense of control. It works by engaging the five senses: sight, hearing, taste, smell, and touch through a structured process.
The 5 Senses Grounding Technique Poster serves as a go-to guide that clients can easily access and use during moments of stress. It asks them to start by taking a deep breath and then noticing things they can see, feel, hear, smell, and taste. The poster’s design makes it an excellent addition to therapy rooms.
Practicing this technique helps kids and teens feel more relaxed, and combining it with deep breathing reduces cortisol (the body’s main stress hormone) levels. Feel free to explore more breathing techniques to introduce to your child by checking out our Managing Stress With Deep Breathing handout.
*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
- Hamdani, S. U., Huma, Z., Zafar, S. W., Suleman, N., Baneen, U., Waqas, A., & Rahman, A. (2022). Effectiveness of relaxation techniques ‘as an active ingredient of psychological interventions’ to reduce distress, anxiety and depression in adolescents: A systematic review and meta-analysis. https://doi.org/10.21203/rs.3.rs-1346141/v1
- Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021, 1-8. https://doi.org/10.1155/2021/5924040
