Are You Overwhelmed or Anxious? Try this Grounding Exercise
Every day, we’re surrounded by tasks and distractions. It’s easy to become overwhelmed by the many to-do’s. For those dealing with a busy mind with thoughts that can’t seem to settle, it can be difficult to find something that can calm your body and mind and refocus your spirit. Having a technique that helps you to still your mind and bring you to the present moment can be a tool to keep in your toolbox. One simple and helpful technique is the 5-4-3-2-1 Grounding Exercise.. It’s a grounding technique that can help you if you’re struggling with anxiety, panic attacks, stress, trauma, worry, or a restless mind. Let’s start with first talking about the importance of grounding for the overwhelmed and anxious Christian child, teen or adult.
What Is Grounding in Therapy?
Grounding is a therapeutic technique that helps bring you back to the present moment and reality. Grounding in therapy can be helpful if you’re feeling overwhelmed or anxious. It is typically recommended for those experiencing anxiety, panic attacks, unwanted thoughts or images, and/or overwhelming emotions. It allows you to distance yourself from the distressing emotions or sensations and decrease the intensity of the experience. This happens by using your senses to connect with the current reality and surroundings. By perceiving your environment through your senses, you’re able to self-soothe distress you’re experiencing.
How To Do the 5-4-3-2-1 Technique
5-4-3-2-1 is an easy technique to do and you can do it wherever you are. Let’s look at how to do this quick yet effective technique for anxiety.
Step 1: Say 5 Things You See Around You
The first step is to identify five things that you can see around you. By doing this, you draw your attention and focus on your immediate surroundings. You can name anything you see in front or around you–from a lamp to grass to a clock on the wall. What’s most important is being able to truly perceive what you see, noticing the colors, shape and size of the object.
Step 2: Say 4 Things You Can Touch
Next, you identify four things that you can touch. In this step, you can reach for something to touch and feel, or you can identify something you feel touching against your body. Notice the texture, observing any softness, smoothness, roughness or other sensation.
Step 3: Say 3 Things You Hear
Then, name three things that you can hear. You’re engaging the environment around you through the sense of sound. You might notice the sound of cars, the rustling of the wind in the trees, or noise of a nearby person. Wait patiently if you don’t hear something immediately. Depending on your setting you may have to focus in closely on these sounds.
Step 4: Say 2 Things You Can Smell
The fourth step includes using your sense of smell and naming to things you smell. You might find a piece or beverage to smell or sniff a nearby candle. Feel free to walk outside and notice any particular scents that catch your attention if needed.
Step 5: Express Gratitude for 1 Thing
Traditionally, the final step of 5-4-3-2-1 has included one thing you taste. For Christians, you can use this step to re-center and focus back on God through practicing gratitude. For the final step, you’ll express gratitude for someone or something in your life. You can do this in the form of prayer by simply thanking God for someone or something in your life He’s provided. This doesn’t have to be a physical object or sense. For example, you could thank God for your ability to use your senses or for His love towards you.
What’s significant about this step is ending your grounding practice by focusing back on God and giving thanks for the physical and spiritual parts of our lives. We’re reminded in scripture, such as Psalm 100 or 136, that there are many reasons to praise God even in anxiety or overwhelm. This practice of ending 5-4-3-2-1 with gratitude allows us to do as the Bible states.
To conclude, 5-4-3-2-1 is a grounding exercise to use when you need to ground yourself back to the present moment. Grounding uses your senses to focus on your present experience and surroundings. For Christians, you can use the final step to re-orient yourself and your focus back on God through gratitude. By re-orienting yourself, you can calm your body, mind and spirit in a moment of distressing thoughts and feelings.
Ready to Begin Christian Counseling in Raleigh NC for Anxiety?If you’ve found the 5-4-3-2-1 technique helpful and are wanting more to help you navigate overwhelming thoughts and feelings, you can get in touch with our office to begin anxiety treatment in Raleigh NC. Our Christian therapists are able to help those seeking Christian counseling in Raleigh NC to manage and overcome anxiety through faith-based counseling. Our counselors are able to approach anxiety treatment through the use of grounding in therapy, EMDR, CBT, and other helpful practices. Contact our office today to begin anxiety treatment in Raleigh NC or online through a faith-based lens.
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