Five things to see

When panic strikes, your mind can feel like it’s spinning out of control. This simple grounding exercise helps bring you back to the present moment by engaging your senses and reconnecting with your surroundings. You can do this exercise anywhere, you do not need to be at home.

 

Tip: The more you focus on details, the more your mind settles.

 

Step 1: Take a Deep Breath

• Inhale deeply through your nose for a count of four… hold for four… then exhale slowly through your mouth for six.

• Notice the air entering your nostrils. Feel the air enter your lungs, grounding you in the present.

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 Step 2: Name Five Things You Can See

Look around and name five things in your environment. Say them out loud or in your mind.

 

Example: “I see the soft light of the lamp… the texture of my sweater… the shadow on the wall… the smooth surface of my phone… the movement of my hands as I breathe.”

• Colors: What shades stand out?

• Movement:  Is a curtain swaying?

• Reflections: Do you see shadows? 

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Step 3: Notice Four Things You Touch 

Look around to notice four things you can touch. What do they feel like?

• Textures: Is the object smooth, rough, or soft?

•  Temperature: Is it hot or cold?

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Step 3: Notice Three Things You Hear 

Listen carefully. What can you hear?

•  Listen for back ground noise

• Can you hear yourself breathe?

• What does silence sound like?

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Step 4: Notice Two Things You Smell 

• Is there a candle or flower in your garden?

• What about toothpaste? Spices in a jar or soap?

• Do you have perfume or aftershave on. Can you smell that?

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Step 5: Notice One Thing You Can Taste

• If you are at home you can eat or drink something

• Perhaps lick the skin on your hand - is it salty?