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personal/mental health/Grounding Techniques.md
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@ -2,6 +2,18 @@ After trauma, it's normal to experience flashbacks, anxiety, and other uncomfort
## 5-4-3-2-1 Technique
Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.
5. What are 5 things you can see? Look for small details such as a pattern in the ceiling, the way light reflects off of a surface, or an object you never noticed.
4. What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.
3. What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
2. What are two things you can smell? Try to notice the smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.
1. What is 1 thing you can taste? Carry gum, candy, or small stacks for this step. Pop one in your mouth and focus your attention closely on the flavors.
## Categories
Choose at least three of the categories below and name as many items as you can in each one. Spend a few minutes on each category to come up with as many items as possible.
| Movies | Countries | Books | Cereals |
| ------ | --------- | ----- | ------- |
| | | | |
## Body Awareness
This exercise will bring you into the "here and now" by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step.