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Anyone else not able to do 5-4-3-2-1 grounding technique

NAS83418

Hello  :-)

Just a quick question. I'm late diagnosed. Struggling with trauma and at the moment I'm impacted by emotional regulation. I've never been able to do the 5-4-3-2-1 grounding thing, I've tried for over 15 years. I don't ever seem to be able to climb down enough to do it and it just doesn't work no matter how hard I practice in calm moments to set it as a pattern/habit.  Does anyone else struggle with it?

Parents

  • I think it is too complicated, so make it something simpler. The point of it is to make you aware of your surroundings and senses. You can do this by other means.

    Such as wash you hands under a cold tap. It draws your focus to your hands and the here and now. There is not much to do or concentrate on.

    I think movement helps too, such as just walking outside and getting some light and air for a few minutes. It is better if cool or raining.

    I don't know if you can use some other way to break the thought pattern, such as having a mental image of something you still want to achieve or are proud of that you can reach for. It depends on how much control you have when dysregulated.

Reply

  • I think it is too complicated, so make it something simpler. The point of it is to make you aware of your surroundings and senses. You can do this by other means.

    Such as wash you hands under a cold tap. It draws your focus to your hands and the here and now. There is not much to do or concentrate on.

    I think movement helps too, such as just walking outside and getting some light and air for a few minutes. It is better if cool or raining.

    I don't know if you can use some other way to break the thought pattern, such as having a mental image of something you still want to achieve or are proud of that you can reach for. It depends on how much control you have when dysregulated.

Children