Reconnecting with Your Senses
Use the 5-4-3-2-1 method:
- Identify 5 things you can see
- Listen for 4 sounds around you
- Feel 3 textures or objects
- Notice 2 scents
- Recognize 1 taste
Additional Techniques:
- Splash cold water on your face or hands
- Carry a scented item (e.g., essential oils, gum)
- Hold a grounding object like a smooth stone or textured bracelet
Reminders of Safety
Past experiences may trigger feelings of insecurity, but reminding yourself of the present can be grounding.
- Tangible Proof: Carry a photo or object that represents your resilience.
- Personal Notes: Write a letter reinforcing your sense of safety.
- Supportive Statements: Affirmations like “I am safe,” “This is temporary,” or “I have overcome challenges before.”
- Perspective Shift: Compare past situations with your current reality to highlight progress.