Help Ground Yourself & Your Child With the 54321 Exercise

The exercise below is a well know activity that has proven to be really effective in helping people ground themselves, calm down, de-stress and re-focus.

It uses the five senses to bring awareness back to the current moment which can help when feeling anxious, stressed, over-excited or emotionally disregulated.

It is really effective with children but adults as well and can be done anywhere, however It is best practiced in a safe and quiet place where you/your child won’t be disturbed.

It can also be adapted it to the needs and age of your child and if your chid has a disability e.g. partially sighted or deaf then again you can adapt to what works best for them. 

Name 5 Things You Can See

e.g. car, tree, sun, clouds, shoes, pencil, books, your fingernails, an insect etc

Name 4 Things You Can Touch

e.g. cup, fabric of trousers/dress, grass, a stone, tasbeeh, water bottle, blanket, a ball etc

Name 3 Things You Can Hear

e.g. traffic, birds singing, Qur’an recitation, people talking, the wind or rain, clock ticking, your breathing etc

Name 2 Things You Can Smell

e.g. food cooking, perfume, traffic fumes, cut grass, scent of flowers etc

Name 1 Things You Can Taste

e.g. a sweet, a cold or warm drink, an apple or banana, ice cream, a snack etc 

Suggestions for Adaptations