5-4-3-2-1 Grounding
Target Age Group: 5-12 year olds
Objective: Help children begin to understand and manage their stress or overwhelming emotions by using their 5 senses as a gateway to emotional regulation and relaxation. This method will help children distract themselves from stressful situations.
Why it Works
This method works as it allows children to redirect their focus onto the present moment through the use of their 5 senses. It also serves as a distraction from their stressors and encourages mindfulness. Moreover, teachers can turn this technique into a game for their students by allowing them to find objects of a certain color to make this more engaging.
Instructions:
- 5 Things You See:
- “Look around and name five things you can see.”
- Or: “Look around and name five things that are (insert color of your choice). What do you see?”
- 4 Things You Can Touch:
- “Touch four things near you. How do they feel?”
- 3 Things You Hear:
- “Close your eyes and listen. What three sounds do you hear?”
- 2 Things You Smell:
- “Take a deep breath. What two scents do you notice?”
- 1 Thing You Taste:
- “Think about what you last ate, your favorite meal, or take a sip of a drink. What do you taste?”
