Come Back to the Present

Sometimes a difficult moment keeps replaying even after the scene has cleared. When you are in a safe place, noticing what is around you can offer a different place to put your attention.

Try 5-4-3-2-1

This exercise uses your senses as a way to notice the present. You can say the details silently or aloud. There is no need to rush or find the 'right' answers.

1. Five things you can see: the edge of a table, a window, a color on the wall, light on the floor, a tree outside.

2. Four things you can feel: your feet in your boots, the chair under you, fabric at your wrist, air against your hands.

3. Three things you can hear: a fan, a bird, a quiet conversation nearby.

4. Two things you can smell: notice what is already there, without searching for or introducing a strong scent.

5. One thing you can taste: notice a taste already in your mouth, or simply skip this step.

Adapt it to your needs

You can use fewer senses, name three things instead of five, or focus on a single neutral object. Skip anything uncomfortable, inaccessible, or connected with a difficult memory.

If the exercise increases distress, stop. You might prefer talking with someone you trust or discussing another approach with a clinician. A grounding exercise is a tool to explore, not a test you have to pass.

Use the right moment

Save a reflective practice for when you can safely pause. Keep attention on your surroundings and operational duties while driving, responding, or working around hazards.

For therapy appointment inquiries, contact Nicole Peeler. In-person appointments in Novato and telehealth for clients located in California.

You do not have to carry it all alone. Wherever you are in the job or in life, there is room to reach out.

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