DWCL - AGTC Psychosocial Support

The five senses grounding technique, also known as the 5-4-3-2-1 technique, this technique is particularly useful because it engages multiple senses, requiring individuals to concentrate on their present environment rather than dwell on anxiety-inducing thoughts.

Research suggests that grounding techniques, including the 5 senses grounding technique, are effective in managing symptoms of anxiety and stress. A large 2014 research review with nearly 19,000 studies concluded that mindfulness-based stress reduction programs can ease symptoms of anxiety, depression, and pain. Additionally, a small 2015 study found that just 1 hour of grounding exercises helps improve mood in people with anxiety and depression more than relaxation alone (Gepp, 2021).

So, how do you do it? Start by taking a deep breath, then observe your environment. Follow these steps:

1. Look around and notice 5 things you can see in your immediate surroundings. Think about how each object looks, including the small details.
2. Now notice 4 things you can feel. Take a moment to acknowledge the textures and temperatures.
3. Listen for 3 sounds you can hear. Let them remind you where you are.
4. Pay attention to the scents in your environment and try to identify 2.
5. Finally, focus on one thing you can taste right now, in this moment. Notice the current taste in your mouth, or savor something external.

So kapag overwhelming na ang feeling or emotions, it is one of the recommended technique for all!

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