5-4-3-2-1 Sensory Technique

The 5-4-3-2-1 grounding technique was credited to Betty Alice Erickson, a psychotherapist in the mid to late 1900s. 

If you think about it, this technique can open up your mind to any space: in that space you can do more inner work. 

It can help with anxiety because you become more aware of your surroundings and where you are at. You are not surprised by anything. You are doing the work to recognize where you are and notice yourself in that environment. By doing that, you realize you are safe and secure in that environment. 

Like when you go into a specific new location, you can use this technique in that scenario. Like going to a movie, into a restaurant, or on a trip - do these five things. Like most people I do not love going to the doctor. It is easy to get flustered while being there and not being sure what is happening or being said. I can take this technique with me into this experience to ground myself. 

I can see the scale, chairs, receptionist, candy bowl and a photo on the wall. 
I can hear the door opening to her office, a window being shut, a phone ringing and fax machine receiving. 
I can touch the candy, receptionist desk, and a pen out of the pen holder. 
I can smell cookies and coffee. 
I can taste a piece of candy from the candy bowl, I always grab the Reese. 


Doing this exercise can help me remember the moment, which can help with self-reflection. It can help me remember my experience. It can do the same for you. 

Also, by doing this and stepping out of your comfort zone, it can also wake you up. You are doing something you were not prepared for which makes you be more alert.

What would happen if you don’t do them? If you don’t try the initial process, you will never know. 

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