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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

  • When people teach how to use this exercise and encourage groups to try it live in a workshop - they often seem to rush the exercise far too much for my successful participation.

    I find this animated video version of the exercise makes the exercise more accessible for be - much slower paced - and I find the visual prompts and the last screen (which stays still for a good long time as a visual aid are helpful):

    https://m.youtube.com/watch?v=30VMIEmA114&t=6s&pp=2AEGkAIB

    Just be aware, if listening via headphones, when it says about listening to the traffic outside - there are a few, short, sharp, sound effects of car horns beeping.

    If I am too tired / distracted to think of my own 5-4-3-2-1 things - I just replay this little video as a sort of body doubling version of the exercise.

Reply

  • When people teach how to use this exercise and encourage groups to try it live in a workshop - they often seem to rush the exercise far too much for my successful participation.

    I find this animated video version of the exercise makes the exercise more accessible for be - much slower paced - and I find the visual prompts and the last screen (which stays still for a good long time as a visual aid are helpful):

    https://m.youtube.com/watch?v=30VMIEmA114&t=6s&pp=2AEGkAIB

    Just be aware, if listening via headphones, when it says about listening to the traffic outside - there are a few, short, sharp, sound effects of car horns beeping.

    If I am too tired / distracted to think of my own 5-4-3-2-1 things - I just replay this little video as a sort of body doubling version of the exercise.

Children
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