54321 Grounding

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Often times anxiety and panic attacks are the result of irrational thinking. One technique is the 54321 grounding technique. Symptoms may include hypervigilance, irritability, restlessness, lack of concentration, racing thoughts, excessive worry, fear, feeling of impending doom and insomnia. Psychology teaches a way to overcome this is through grounding or centering. Grounding or centering are calming techniques that can help us get through stressful situations. These grounding and centering techniques remind us that the thoughts are not real. We are over exaggerating the importance of the thoughts and feel there is no solution to the grave outcomes ahead. An individual makes the thoughts bigger than ourselves. One must stop these racing thoughts to feel normal again.

The 54321 grounding technique will take you through your five senses to help remind you of the present. Complete each step slowly and deliberately. Start with three or four deep, slow breaths. In through the nostrils, out through the mouth.

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Let’s begin:

Learning 54321 Grounding

5 – Look around for 5 things that you can see. Say them slowly out loud. Remember to be deliberate. Don’t rush through it.

4 – Name 4 things that you can touch and actually touch them. Each item should be different then the ones you mentioned in 5 things you can see. If you are in a confined area or a space that has very few items then use your body. Name 4 feelings or sensations like, I feel my feet warm in my socks, I feel the hair on the back of my neck or I feel the cushion I am sitting on. Remember to say them slow and out loud.

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3 – Next, 3 things you can hear.  Again, say these slowly and out loud. It can be the hum of a fan or air conditioner, music, birds chirping, kids playing, or the sound of your own breathing. These should be different that the items in the first two steps.

2 – Now it becomes a little more challenging but stick with it. Name 2 things that you can smell. Move around the room if you need to. If you can’t smell anything at the moment or you can’t move, then name your 2 favorite smells, like candles, favorite food, cologne/perfume. These items should not be the same as the ones in the first 3 steps. Remember, be deliberate. Slow and out loud.

1 – Lastly, name one thing you can taste. If you can’t taste anything, then say your favorite thing to taste. Make that thought vivid, as though you were tasting it now. Again, slow and deliberate.

End with three or four long slow deep breaths.

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Follow up 54321 Grounding

By now, you should feel a little more in control of your thoughts and feelings. If you become anxious again in a short amount of time, do this exercise again. Practice it daily. With practice it becomes easier to address these intrusive, irrational thoughts.

3 3 3 Rule

Very similar to 5-4-3-2-1 is  the 3 3 3 rule. The 3 3 3 rule states to look around you and name three things that you see. Next, three sounds you hear. Then, move three parts of your body — your ankle, fingers, neck, toes, or arm. When you feel your mind becoming overactive, this can help center your mind, bringing you to the present moment and at peace. For some, this is easier than 5-4-3-2-1 because you don’t need to remember how many things are in each category; it’s always 3.

What God has to Say

Often, these irrational thoughts cause us to become fearful, full of doubt, anxious. God did not intend for man to live this way. But Satan’s plan is to get man’s mind and thoughts off of God and onto anything that draws us away from the love of God. Philippians 4:6-8 says “be careful (do not be anxious or fearful) for nothing (not a thing); but in every thing (all things) by prayer and supplication with thanksgiving let your request be made known to God. 7 And the peace of God, which passeth (surpasses, transcends, goes beyond) all understanding, shall keep your hearts and minds through Christ Jesus.” King James Version

I like how verse 4 says “be careful for nothing”. It’s saying to live your life. Motivate yourself. Go do things. What it is not saying is to be reckless. You can be adventurous, but not reckless. By keeping our thoughts fixed on God “through Christ Jesus” He will give rest to our “hearts and minds”. In addition, scripture tells us “don’t worry about tomorrow” Matthew 6 25 34 kjv. You can then ask yourself, “Why should I worry?”  It takes consistency to develop this habit and it can be done.

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BONUS ** BONUS ** BONUS

Here are a few extra tips to help you become grounded.

Here is Bonus Tip 1. Move your body

Do a few exercises. Stretching is a good form of exercise and yoga is a good form of stretching. You could also try jumping jacks, jumping up and down, jumping rope or jogging in place. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.

Bonus Tip 2. Play a memory game

Look at a detailed photograph or picture for 5 to 10 seconds. Turn the photograph face-down. Now, recreate the picture in your mind. Try to grasp as much detail as possible. Also, try mentally listing all the things you remember from the photograph.

Lastly Bonus Tip 3. Sit with your pet

Spend a few moments just sitting with pet If you have one. If they’re of the furry variety, pet them, focusing on how their fur feels. Focus on their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand. Also, you can think of your favorite things about your pet or how they would comfort you if they were there.

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