5, 4, 3, 2, 1 Present Orientation Grounding
This technique helps you stay present by using your senses to ground yourself in the current moment. Start by thinking about something mildly upsetting. Then:
- Name 5 things you can see around you.
- Name 4 things you can physically touch.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
Acupressure Breathing
Acupressure breathing helps calm your mind by combining gentle touch and focused breathing. To practice:
- Locate the muscle between your thumb and index finger.
- Gently massage this muscle with the thumb and fingers of your other hand.
- Breathe slowly and in rhythm with your massage.
- Notice how your feelings shift as you continue the practice.
3-5 Belly Breathing
Belly breathing encourages relaxation by helping you focus on slow, intentional breaths. To practice:
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose for a count of 3, allowing your belly to expand.
- Exhale slowly through your mouth for a count of 5, letting your belly deflate.
- Repeat this pattern until you feel a sense of calm.
Eye Roll Technique
The eye roll technique uses gentle eye movement to release tension and refocus your mind. To practice:
- Begin by looking down at the floor.
- Slowly inhale while rolling your eyes upward toward the ceiling.
- Exhale as you roll your eyes back down to the floor.
- Repeat several times, and notice the calming effect.
How These Techniques Help
Grounding and pendulation strategies like these are designed to help you manage overwhelming feelings, stay connected to the present moment, and build emotional resilience. Try practicing each technique to see which resonates most with you. Over time, these tools can help you feel more stable and in control.
Next Steps for Healing
Practice these techniques between sessions, and let your counselor know which ones feel most helpful. Remember, it’s okay to experiment and find what works best for you!