WITH A CHILD'S HEART BEHAVIORAL HEALTH CENTER
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5-4-3-2-1 Grounding Technique

$0.00

5-4-3-2-1 Coping Technique for Anxiety 


Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.


Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself: 


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 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?


This technique is one of many options you could use if you are feeling anxious or overwhelmed. If anxiety is something that you struggle with regularly, and you continue to have trouble refocusing or coping with these feelings, please talk to your doctor or schedule with one of our amazing Clinicians at (770)224-7245

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Locations: 

3395 Sixes Road Suite 2302 
Canton, Georgia 30114
(*We are in building 230, behind the McDonald's and upstairs from the Pediatric Dentistry)
​
Phone: 770-224-7245
Fax: 470-867-3270

website: www.withachildsheartbhc.com
Email: info@withachildsheartllc.com

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  • Home
    • How We Help
  • Meet the Team!
    • Mikah Miller, LPC- Owner
    • Kelley Cromer, LPC-Client Care Coordinator
    • Jazmine Patton LPC, NCC, CCMHC
    • Danielle Ferguson, LPC, NCC
    • Victoria "Tori" Johnson, LPC
    • Devon Harness, LMSW
    • Monica Walcott, LAPC
    • Tiana Britton, LAPC
    • Alexes Davis, LAPC
    • Kelsey Scott, MSW
    • Brooke Porter, MSW
    • Anne Marie Taylor, MA
    • Sarah Fritz, MS
    • Siana Coles
    • Laura Johnson
  • Therapy Services
    • HypnoTherapy
    • The Kids Corner (ages 5- 12 years old)
    • Teens (ages 13-17 years old)
    • Individual Adult Therapy-(Ages 18 and up)
    • Couples and Marriage Therapy
    • Family Therapy
    • COURT EVALUATIONS >
      • Child Custody/Visitation
      • Drug and Alcohol Evaluations
  • FEES/INSURANCE
    • The Caanan's Land Scholarship
  • Book Appointment
  • JOIN OUR TEAM
  • Contact Us
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