A grounding exercise for when everything feels too much

When we’re overwhelmed, the body reacts as if danger is happening right now. Grounding gently reminds your nervous system where you actually are: here, today, and safe enough in this moment.

Try 5-4-3-2-1

Wherever you are, slowly notice and name, out loud or in your head:

1. 1Five things you can see. Look for small details, like the colour of a mug or a mark on the wall.
2. 2Four things you can feel. Your feet on the floor, the chair behind you, the temperature of the air.
3. 3Three things you can hear. Traffic, a clock, your own breathing.
4. 4Two things you can smell. If nothing comes, think of two smells you like.
5. 5One thing you can taste, or one kind thing you can say to yourself.

If it doesn’t work straight away

That’s fine. Go round again more slowly, and make your out-breath longer than your in-breath. Grounding is a skill, and it gets easier with practice, so try it on calmer days too.

If you often find yourself overwhelmed like this, it may be a sign that something from the past is still being carried. That’s exactly what therapy can help with.