Five Things is a grounding exercise
- To get you ‘out of your head’ if you have flooding or circular thoughts.
- To help keep you calm if you have very strong or overwhelming feelings.
‘Five Things’ helps to centre yourself and connect with the world around you.
Practice it any time, especially anytime you find yourself getting caught up in difficult thoughts and feelings.
Notice
5 things you can SEE around you. Spend a few seconds looking at each one.
4 things you can TOUCH around you, either with your hands or any other part of your body. (For example, you might notice the feeling of your clothes on your skin or the ground under your feet). Spend a few seconds feeling each one.
3 things you can HEAR around you. Spend a few seconds listening to each one.
2 things you can SMELL. (It might be as simple as leaning over and smelling a pillow on the couch, or a pencil). Spend a few seconds smelling them both.
1 thing you can TASTE in your mouth. Spend a few seconds really tasting it.
After doing this exercise you will probably feel a lot more in touch with the world around you, and less ‘in your head’.