Two weeks ago, I wrote about running on empty and waiting for a calmer season that never seems to come. And here I am, a week late on this post, just trudging along and waiting for a few minutes here and there to just...sit. So, while I'm keeping this committment to myself to continue to post, I was thinking - what can I share this week, that only takes a few minutes, and will actually feel productive for both myself and anyone reading this.
Something I continually share with clients is the practice of grounding. Simply put, this means getting out of our heads and into our bodies. We shift the focus from the to-do's and overthinking swirling around in our brains, and into our five senses. I know it's only November, but this practice is particularly fun as the holidays approach because there are so many beautiful sights, sounds, and smells around us. Without further ado, here is my favorite quick grounding exercise:
The 5-4-3-2-1 Grounding Exercise
Here’s how it works. You’ll use your five senses to name what’s around you, counting down as you go.
5 – Name five things you can see.
The coffee you reheated three times. The Goldfish cracker on the floor. That’s two already. You’re crushing it.
The coffee you reheated three times. The Goldfish cracker on the floor. That’s two already. You’re crushing it.
4 – Name four things you can feel.
Your feet on the floor. Your sweater on your arms. The tiny Lego you just stepped on (counts double).
Your feet on the floor. Your sweater on your arms. The tiny Lego you just stepped on (counts double).
3 – Name three things you can hear.
The dishwasher humming. A cartoon theme song you’ll be singing for the rest of the day. Possibly silence, if you’re very lucky.
The dishwasher humming. A cartoon theme song you’ll be singing for the rest of the day. Possibly silence, if you’re very lucky.
2 – Name two things you can smell.
Hopefully coffee. Possibly something you’d rather not identify. No judgment here.
Hopefully coffee. Possibly something you’d rather not identify. No judgment here.
1 – Name one thing you can taste.
Toothpaste, coffee, or the last bite of your kid’s sandwich you “tested.” We all do it.
Toothpaste, coffee, or the last bite of your kid’s sandwich you “tested.” We all do it.
That’s it. By the time you get to one, your breathing has usually slowed and your brain is just a bit more connected to your body. It won’t make the laundry fold itself, but it can give you just enough calm to handle what’s next.
Try it once today, even when you’re not stressed, so it’s ready when you need it.
And now a quick question to sit with - where can you fit this into your day? Maybe before the morning chaos, maybe right before you lay your head down for the night. Maybe in the school pick up line - wherever suits you best!
That's all for today, folks. All my best as always!
Abby
That's all for today, folks. All my best as always!
Abby
If the run-down feeling starts to look like persistent sadness, anxiety that won't ease, or days that feel impossible to get through, reaching out to a healthcare provider is a good step. Support matters. This content is for educational purposes and should not be taken for psychotherapy or medical advice.
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