DBT Study Group

54321 Grounding Technique

unionsarah

When you’re feeling anxious and caught up in the hamster wheel of your mind, you can use the 54321 grounding technique to help re-connect yourself with the world around you.

Source: https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx and https://theblissfulmind.com/grounding-technique/

5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.

4: Acknowledge FOUR things you can touch/feel around you. It could be your hair, a pillow, or the ground under your feet. 

3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.

2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.

1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?

Simple Grounding Technique: If you're feeling anxious or worried, bring your attention back to the current moment with this simple grounding exercise. Notice the following around you: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Source: theblissfulmind.com

DBT Skills Study Group

unionsarah1 Comment

Hi everyone, we’re going to try a DBT Skills Study Group. The first session will be this coming Thursday, November 19, from 7 to 8 PM and we will go over some general intro-to-DBT stuff (we will not be doing shares). When discussing DBT skills, please remember group guidelines: “Because we do not participate in support groups as credentialed professionals, we do not INSTRUCT or ADVISE. We however do share from our own personal experiences.”

Link is the same as for our normal Tuesday meeting on Skype.

Contact Sarah if you want more information.