54321 Grounding
Anxiety Therapist Explains The 54321 Method
By: Lauran Hahn, LMHC
You’re Anxious
Your heart is pounding and your mind is racing. You notice that familiar light-headedness and tingling sensation. Anxiety has taken over again like a runaway train.
As an Orlando therapist that specializes in anxiety, I see many clients that struggle with anxiety and panic attacks.
One of the things we work on in therapy is to develop a toolkit for how to cope with anxiety when it gets triggered. At Mindful Living Counseling Orlando, we help our clients identify many grounding techniques, and this one has become one of our recent favorites. The 54321 Grounding method is easy to remember and is always available because it utilizes the 5 senses.
What Happens in the Brain During Anxiety and Panic
When we are experiencing intense anxiety or panic, our amygdala in the brain is on overdrive and it is on high alert. The amygdala gets busy perceiving things that are benign as dangerous.
Living with panic and anxiety is exhausting because it is so difficult to turn off fear and worry. One way to shift out of the lower part of the brain’s fear and worry and into the higher parts of the brain is to practice mindfulness.
How Mindfulness Helps an Anxious Brain
Mindfulness requires us to use the prefrontal cortex of the brain which moves out of the primitive fight or flight state to the more desirable rest and digest state.
The reason focusing on the five senses is helpful is because, in order to become aware of what is happening in the five senses, you must engage your medial prefrontal cortex. This is the part of the brain that is engaged when you are aware of your present-moment experiences.
54321 Grounding for Anxiety
Without further ado, allow me to walk you through the 5-4-3-2-1 Grounding Technique
5 Things You See
Take a look around and take notice of 5 things you see in your environment. When I am working with clients, I will ask them to name the texture of what they see. For example, they might say, “I see a green round smooth rock.” By being as descriptive as possible, you are utilizing more of the prefrontal cortex which will help to reduce anxiety.
4 Things You Feel
Take a moment and rub your hand on 4 different items. Try to feel for different textures and temperatures. Again, name the items, and try to be as descriptive as possible.
3 Things You Hear
Take notice of 3 different sounds that are in your immediate surroundings. I will ask my clients to notice the most far-off sound they hear. Perhaps an airplane off in the far distance. I will also ask them to notice the sound that is the closest to them.
2 Things You Can Smell
Take a moment and tune into your sense of smell. Notice if there are any particular scents present. Take a moment to smell your clothing and see if you can notice your detergent. Or you smell your hair to have to see if you notice any particular scents.
1 Thing You Can Taste
The first thing I ask clients to do is to notice the taste in their mouths. Then I might ask them to try a mint and notice what that feels like and tastes like.
This practice really is as simple as 5-4-3-2-1. You don’t necessarily need to expand on each sense as I have described, but of course, you can if you find it helpful.
Grounding techniques are helpful for the occasional anxiety and panic attack, however, if you are continuing to have anxiety and panic attacks for an extended period of time, you may want to consider seeking therapy.
Interested in Anxiety Therapy Orlando?
If you are struggling with anxiety and have any questions about therapy, the therapists at Mindful Living Counseling Orlando are available to assist you. If anything in this blog has struck a chord with you, we understand. Reach out to one of our anxiety counselors to begin your journey toward healing.
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Not Quite Ready for Anxiety Therapy Orlando?
At Mindful Living Counseling Orlando our team is highly skilled professionals equipped to provide you with the necessary tools to overcome anxiety. Our anxiety therapists are specialized and readily available to assist you. We understand that making the first phone call may be intimidating, but rest assured, we have a comprehensive resource list to guide you toward the help might need in the meantime. Check out our favorite guided mediations on the Chopra Application.
Anxiety Therapy Orlando Resources
Box Breathing: A Tool for Anxiety
177 Ways to Ground Yourself Now
About the Anxiety Therapist
Orlando Therapist, Lauran Hahn, LMHC, specializes in working with clients that are struggling with anxiety and trauma. She also helps clients heal from and stop getting into toxic relationships. Lauran has a Certified Sensorimotor Psychotherapist as well as a Certified EMDR Therapist. She helps clients feel calm in their mind and bodies, peace within themselves and connected in relationships.