Grounding exercises
Grounding exercises are aimed at grounding us/bringing us back into the present moment. These exercises provide relief when feeling anxious or overwhelmed, having distressing or unhelpful thoughts, memories, or strong emotions. There are different types of grounding exercises, and you may find adjusting some of the exercises will work best for you.
Most grounding exercises start with breathing techniques, one being the 3-4-5 breathing technique. First, breathe in for three seconds, hold for four seconds and breathe out for five seconds.
Next, you can try the 5,4,3,2,1 grounding exercise that can help us calm down and start to feel better.
1. Acknowledge FIVE things you see around you. For example, a clock, a bed, or a table.
2. Acknowledge FOUR things you can touch. For example, your computer screen, the chair you’re sitting on, or your pet
3. Acknowledge THREE things you hear. For example, a car driving past, someone talking or the TV
4. Acknowledge TWO things you can smell. For example, soap, your clothes, the grass, or food in your kitchen
5. Acknowledge ONE thing you can taste. For example, lingering taste of coffee
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