5-4-3-2-1 Grounding Worksheet (Printable PDF)
A one-page worksheet for the 5-4-3-2-1 grounding exercise: five steps with lines to write on, and a 0–10 score before and after. It fits on one A4 or Letter page.
How to do the exercise, why it works and what the research says: 5-4-3-2-1 grounding technique.
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5-4-3-2-1 grounding worksheet
Breathe out slowly once. Then go step by step. There are no wrong answers.
Before: how upset am I, 0 to 10? ______
5 things I can see
4 things I can touch
3 things I can hear
2 things I can smell
1 thing I can taste
After: how upset am I, 0 to 10? ______
Still high? Breathe in for 4 and out for 6, ten times. In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.
quietarium.com/en/grounding/5-4-3-2-1/ · CC BY-NC 4.0
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