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Focus
·
Sensory grounding
·
3
min
Five-thing reset
Lands you back in the room. The scatter stops.
Use this when
When your thoughts are scattered and you cannot focus on what is in front of you. Or when anxiety is building.
After this
The scatter stops. Working through your senses one by one pulls your nervous system out of anxious thinking and into the present moment.
You will need
A glass of water.
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The why
The 5-4-3-2-1 grounding technique interrupts scattered or anxious thinking by redirecting attention from internal rumination to external sensory input. Water between each step deepens the physical grounding.
Reseach
Scott, K. M., Duncan, K., & McCoy, T. P. (2025). Ground yourself: Using five senses technique to cope with test anxiety among nursing students. Teaching and Learning in Nursing. https://doi.org/10.1016/j.teln.2025.09.022
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