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- List out any five objects or beings in your space.<\/li>\n\n\n\n
- Pay attention to their size, shape, color, and texture.<\/li>\n\n\n\n
- You can even choose a type of object to look for. This would require even more attention to your surroundings. Maybe you identify five blue things in your environment, or five things in your bedroom that bring you joy.<\/li>\n<\/ul>\n\n\n\n
4 Things You Can Touch<\/strong><\/h4>\n\n\n\n
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- List out any four objects in your space that you can touch.<\/li>\n\n\n\n
- Pay attention to their physical characteristics, such as texture, temperature, and weight.<\/li>\n\n\n\n
- If possible, seek out things in your environment that may stimulate a variety of physical sensations.<\/li>\n<\/ul>\n\n\n\n
3 Things You Can Hear<\/strong><\/h4>\n\n\n\n
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- List out any three things you can hear.<\/li>\n\n\n\n
- Pay attention to the volume of the sound and where it may be coming from.<\/li>\n\n\n\n
- These can be as simple as the hum of your air conditioner or even the sound of your breath. <\/li>\n\n\n\n
- You can also stimulate this sense by playing music or tapping your fingers on a surface.<\/li>\n<\/ul>\n\n\n\n
2 Things You Can Smell<\/strong><\/h4>\n\n\n\n
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- List out any two things you can smell.<\/li>\n\n\n\n
- Pay attention to the different notes associated with these scents and where they may be coming from.<\/li>\n\n\n\n
- You can seek out scents by directly smelling things in your environment, such as a candle or a cup of tea.<\/li>\n\n\n\n
- You can also just take deep breaths in through your nose and describe what you smell.<\/li>\n<\/ul>\n\n\n\n
1 Thing You Can Taste<\/strong><\/h4>\n\n\n\n
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- List out one thing you can taste.<\/li>\n\n\n\n
- Pay attention to the different notes associated with these tastes. Is it bitter? Sweet? Salty?<\/li>\n\n\n\n
- You can seek out tastes by having a mint or a slice of fruit.<\/li>\n\n\n\n
- You can also just try to identify what tastes are already in your mouth, such as the minty taste left in your mouth after brushing your teeth, or the aftertaste lingering in your mouth from your coffee.<\/li>\n<\/ul>\n\n\n\n
![\"\"](\"https:\/\/survivors.org\/wp-content\/uploads\/Grounding-Using-The-Five-Senses-1.png\")
<\/figure>\n\n\n\nYou can repeat this exercise as many times as needed. It can be done anywhere and modified to fit your needs and current environment. Maybe you can\u2019t list four things you feel, but you can list five things you can hear. The numbers matter less than engaging your senses and paying attention to what those stimuli in your environment are telling you. You can also prepare to utilize this exercise by carrying a pack of mints, a textured rock, or earbuds. <\/p>\n\n\n\n
It can be difficult to access these skills when activated or dissociated. Grounding is a practice that you will get better at over time the more you engage in it. If this exercise doesn\u2019t work for you, there are other ways to ground yourself that may work better for you.<\/p>\n\n\n