Grounding Exercise For Dissociating

[anthony]

This is the Five Countdown.

Count out five things you can touch. Touch each one as you name it and count it off.

Count out five things you can see. Look at each one as you name it and count if off.

Count out five things you can hear. Listen to each one as you name it and count if off.

Count out five things you can taste or smell. Taste/smell each one as you name it and count it off.

Now...

Count off four things you can touch. Touch each one as you name it and count it off.

Count off four things you can see. Look at each one as you name it and count it off.

Count off four things you can hear. Listen to each one as you name it and count it off.

Count off four things you can taste or smell. Taste/smell each one as you name it and count it off.

Now...

Count off three things you can touch. Touch each one as you name it and count it off.

Count off three things you can see. Look at each one as you name it and count it off.

Count off three things you can hear. Listen to each one as you name it and count it off.

Count of three things you can taste or smell. Taste/smell each one as you name it and count it off.

Now..

Count off two things you can touch. Touch each one as you name it and count it off.

Count off two things you can see. Look at each one as you name it and count it off.

Count off two things you can hear. Listen to each one as you name it and count it off.

Count off two things you can taste or smell. Taste/smell each one as you name it and count it off.

Now..

Count off one thing you can touch. Touch it as you name it and count it off.

Count off one thing you can see. Look at it as you name it and count it off.

Count off one thing you can hear. Listen to it as you name it and count it off.

Count off one thing you can taste or smell. Taste/smell it as you name it and count it off.


If you are still disassociating repeat this exercise. It works best with someone guiding you through each step to help you maintain your focus.

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