As you practice the 5,4,3,2,1, you will start to find yourself switching on your senses more often, without having â¦ One of the most common grounding techniques is the â5-4-3-2-1â exercise. 54321 Mindful and Grounding Exercise Do what you would be doing if you weren't anxious - and do it mindfully. As you feel your body becoming anxious, you can do these exercises to reduce the âspaceyâ feelings and prevent the spiral downward to a panic attack. FREE MP3 for Panic There is no right or wrong answer. Janine Halloran. Listen to music that you know will help you feel better. The 54321 grounding technique. Start with â¦ Taking these 5 steps might not be overnight magic but can significantly help reduce symptoms of Grounding skills can be helpful in managing overhelming feelings or intense anxiety. Janine Halloran. Grounding is a technique that helps keep someone in the present. chair, painting) Name 4 things you can feel (e.g. An Amazing Coping Skill - 54321 Grounding. I can see aâ¦â Name 4 things you can touch. How it works. They help reorient a person to the here-and-now and in reality. Coping Skills, Podcast. For example: âI can see a bus. Grounding techniques can help you deal with distressing thoughts, from flashbacks to intrusive thoughts, in the moment. Name 5 things you can see. Look around you. Grounding techniques on their own donât usually get rid of problems, they give you a break from them. However, grounding exercises are a simple yet useful technique to use to bring you back to the present and help you to realise you are safe and in control. Listening to what works for my clients is â¦ Grounding techniques come in many different forms however this article will specifically discuss the 54321 Technique. Either say them out loud or to yourself. Listen to the free Panic First Aid mp3 or download other self help mp3s here . These help us manage the symptoms of anxiety. The 54321 grounding technique is one of many different techniques to help you ground yourself to the present moment and relieve anxiety. We'll give you 30 techniques to add to your emotional toolbox. Distract! 5-4-3-2-1 Calming Technique There are 5 steps to take to help create progress towards finding symptom reduction and/or relief. The â5-4-3-2-1â tool is a simple yet effective method for regaining control of your mind when anxiety threatens to take over - and it consists of more than counting backwards from five. CALM AND CONNECTED - EPISODE 16 Using Shapes to Take Deep Breaths. Really look, take your time. They can be anything in your visual field. I can see a table. Go for a walk or engage in another physical activity. Cultivating mindfulness is the key to reducing anxiety in your life. Hope the 54321 grounding exercise helps you next time you get tangled up in anxious thoughts. my feet on the floor, cool air on my skin) July 19, 2019. But sometimes this break can allow you to find solutions that may not have been visible before. Coping Skills, Podcast. July 19, 2019. â¦ There are many different grounding techniques for anxiety and the following 5 ways are some of my favourites: Grounding techniques for anxiety The 54321 technique. An Amazing Coping Skill - 54321 Grounding. They help someone to regain their mental focus from an often intensely emotional state. Grounding Techniques . Name 5 things you can see in the room with you (e.g.