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K-State Research and Extension
123 Umberger Hall
Manhattan, KS 66506-3401

May 26, 2020

Self Grounding-Tuesday Health and Wellness Tidbit - from Your Stress and Resiliency Transdisciplinary Team

Submitted by Sharon Erickson-Fryback

Self-Grounding During Difficult Times

How to Get Grounded? Getting grounded may make you think of something negative, but in this case it can be a positive. Many people have times of feeling worry, anxiousness, or feeling overwhelmed. A short exercise can help you become grounded by shifting the focus of your brain to the present and away from thoughts of worry or stress.

The exercise begins by you paying attention to your breathing. Taking slow, long, deep breaths can help your body move to a calmer state. Once you understand your breathing, you will move forward with the following steps to ground yourself. Sit quietly; become aware of the things around you that you may sense (see, feel, hear, smell, taste).

• Identify 5 things you can see. (This may include your hands, the sky, a pen, a plant, a spot on the wall)
• Identify 4 things you can physically feel. (This may include a ball, your hair, a pillow, your feet on the ground.)
• Identify 3 things you can hear. (Choose things that are external to your body) (This may include laughter, your breath, children playing, the wind)
• Identify 2 things you can smell. (This may include coffee, perfume, soaps)
• Identify 1 thing you can taste. (This may include a mint, gum, the sandwich you had for lunch)

The 5-4-3-2-1 technique is only one of many options you can use if you are feeling anxious or overwhelmed. Remember that you are not alone! Many people feel anxiousness, worry, fear, or overwhelmed sometime in their life. If this becomes an ongoing problem or you have a difficult time coping, please contact your primary care doctor or a behavioral health specialist.

The following YouTube link can be shared on social media or your website to promote the 5-4 3-2-1 technique as a resource: https://youtu.be/sL6ZkK1mn3s.