We’re all busy, and it can be hard to fit in a little self-care into your routine. But trust me – you deserve it! And with these 5 minute grounding techniques, you will be feeling more centered and calm in almost no time at all! Take a short break – you deserve it!
5-4-3-2-1 Self-Care Technique
This is one of the most effective and simple techniques to ground yourself. My son’s therapist recommended it to him when he gets overwhelmed or upset, and it’s been extremely helpful as mom. But it’s also helpful for ME. This involves using your senses to ground yourself. This is how you do it:
Identify 5 things you can see.
4 things you can touch.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
The best part? You can do this literally ANYWHERE. But you will immediately feel a sense of calm. And it takes a few minutes at the most.
Mindful Observation
This is a simple one for when you don’t have much time. You can even do this in a crowded room, or take a moment off to the side. But this will help anchor you in the present moment, and calm you down from being overwhelmed.
Here’s all you do:
Choose an object nearby and focus all your attention on it.
Notice its shape, color, texture, and any other characteristics.
You can think them in your head, write them down, or say them out loud.
In moments, you’ll feel more centered and back in control of yourself and your thoughts. Again, this is so simple and can help immediately.
Touch Points
Imagine this: you are standing at a group gathering, the small talk is going strong, there are kids running around everywhere. But you just feel you need to escape for a moment. This one is perfect: all you need are your own hands. You can even do this with your pockets or discreetly while you walk around.
Here’s how: Press your thumb against each fingertip, focusing on the sensation.
It may sound TOO simple to work, but trust me. Focusing on one simple thing for a few moments can make a huge difference.
Final Thoughts for Self-Care
This time of year can be full of ups and downs, happy moments and sad, excitement and overwhelm. But you deserve support and you deserve to know you’re not alone. I am here to personally help support you through today, and all the days that follow. I want to help set you up for success. But remember, these grounding techniques are just the beginning. For details on how to find more joy, acceptance, and connection for the long haul, book a free call with me today! But best of all, this is a FREE clarity call to help you learn the next steps that will change your life!
