“The ability to be in the present moment is a major component of mental wellness.”

Abraham Maslow

It’s not surprising we get so overwhelmed when life feels so busy and fast-paced. Too many difficult feelings and emotions together with the responsibilities and burdens of life can leave us feeling swamped and disconnected from the present moment. Abraham Maslow, a renowned psychologist, once said, “The ability to be in the present moment is a major component of mental wellness.” I have found this to be very true.

Do you know how to ground yourself when you’re feeling a bit zoned out?

Getting back into present when feeling overwhelmed

A powerful technique that I share with my clients at the beginning of their therapy is the 5-4-3-2-1 grounding technique. This simple but effective calming strategy uses the five senses to help us come back into the here and now when we’re feeling overwhelmed or a bit “zoned out”. Here’s how it works in practice:

5 – 4 – 3 – 2 – 1

Take a few slow, deep breaths and focus your attention on each of the following:

• 5 Things you can see: have a look around the room, then name five things out loud, the items you see around you, the colours, shapes or textures.
• 4 Things you can touch: it could be the feel of you skin, the texture of your clothes, the arms of the chair you are sitting in, or the feel of the ground beneath your feet.
• 3 Things you can hear: close your eyes and tune into the various sounds around you—the ticking of a clock, the chirping of some birds, the rustling of leaves, or the hum of distant traffic.
• 2 Things you can smell: take a deep breath and identify two different scents in your surroundings. The smell of your tea/coffee, the scent of some flowers, the smell of washing powder on your clothes, your deodorant, perfume or aftershave.
• 1 Thing you can taste: identify one taste in your mouth. It could be the flavour of your last meal, a mint or a sip of water.

Practice, Practice, Practice

Keep practicing this simple exercise to help you feel more present in your life, it is a powerful tool to navigate overwhelm, but also builds resilience and improves mental wellbeing.

• Individual counselling, face to face in Saltaire, West Yorkshire or online via Zoom. More info HERE.
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