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5 4 3 2 1 Calming Technique

Added May 01, 2020 •

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Mrs. Barry from Foothills Elementary shares some techniques to help 'settle' feelings. Watch this short video and learn the 5 4 3 2 1 Calming Technique

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I am Mrs. Barry and I am from Foothills Elementary and I'm school counselor there. I wanted to talk to students today about a calming, grounding technique - some emotional regulation. So if you're feeling a little bit of anxiety, overwhelmed, frustrated or angry? The kind of feelings - maybe you're too excited - but the kind of feelings that you need to maybe settle a little bit... just get yourself a little more settled. And that's grounding. So this is 5 4 3 2 1 calming technique. You can write it on a piece of paper if you like. You can just think it in your mind. You can use your fingers to count, because we're going to be counting things, and what you're going to do is get kind of comfortable and you're going to take a breath in through your nose slowly {breath in, breath out} (release through your mouth) and I want you to think of five things or look five things that you see around you a lamp, a water bottle, maybe there's something on the wall, computer, and you can write those down, or just count them on your hand - five of them. {breath in, breath out} Next I want you to use your sense of touch. Four things that you feel. And I don't mean the feeling in your body, whether that's super, super happy, or sad, but things you could physically feel. Maybe a fuzzy sweatshirt you're wearing, maybe you feel some hair falling on your face. You feel a necklace around your neck. {Breath in, breath out} Just calm and take a moment to see what do you feel - four things. Next... three things that you hear. So... just kind of listen carefully - be quiet for a second. Quietly while you are still taking some breaths, what do you hear? You might hear the wind rustling if it's windy out, if you're at home you might hear the TV in the other room, or a sibling. {breath in, breath out} What are some things that you hear? And again, you can write that down or just count. Let's go with two things that you can smell. Take another one of those deep breaths in   {breath in} And this one could be tough because there's not always smelly things around us. Maybe you can smell some soap on your hands that you just used, or or maybe you're wearing lotion or perfume, or there's a room that has a certain scent to it? Potpourri? Maybe if something was just baked you can smell that? If you can't smell much that's okay. But just try. And last, what's one thing that you taste? That sounds odd maybe, but it's there. Maybe you just had something to drink so you still taste the juice in your mouth. Take a minute. Maybe some peanut butter from lunch? Alright. Now when you've finished, take another deep breath. {breath in, breath out} Alright. you can try this on your own. You can rewind and play the video again. You can do it with a piece of paper, or without. You can do it quietly. No one has to know that you're doing it, but it's a good thing to share sometimes. Other people might need it too. So, I encourage you and challenge you to try that. Good bye.

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5 4 3 2 1 Calming Technique

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