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5-4-3-2-1

dominicmedia6
15 hours ago
1 min read

The 5-4-3-2-1 technique is a grounding exercise that is practical to use in any situation when a child or young person is having feeling’s of anxiety.


It helps them become more in touch with their immediate environment, when thoughts may be spiralling and causing an anxious response.


In action:

The 5 represents 5 things you can see, take time to look around you and observe 5 different things in your surroundings,


The 4 represents 4 things you can feel or touch, like the chair you are sat on, your feet on the floor or a tangible object in your hand.


The 3 relates to 3 things you can hear, really study and listen for sounds you may have blocked out or do not usually take notice of.


Then be aware of 2 things you can smell, lastly 1 thing you can taste.


This mindfulness exercise is designed to help children and young people manage anxiety and stressful situations by helping the mind utilise the 5 senses, supporting reconnection to the here and now. This encourages distraction from those difficult thoughts and feelings.


Our tool is a tangible and tactile reminder of this useful technique, to support those times of distress when focus may be needed but compromised due to anxiety.



 
 
 

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