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Grounding: 5-4-3-2-1 and slow breathing

A quick way to come back to the present when feelings are overwhelming.

  1. Breathe in slowly through your nose for a count of 4, and out through your mouth for a count of 6. Repeat 4 times.
  2. Name 5 things you can see.
  3. Name 4 things you can feel (your feet on the floor, your clothes).
  4. Name 3 things you can hear.
  5. Name 2 things you can smell, or like the smell of.
  6. Name 1 thing you can taste, or one kind thing you can say to yourself.
When to seek help: If you feel unsafe, or this isn't helping and things are getting worse, speak to your GP or call NHS 111 (mental health option). In an emergency call 999.

DRAFT v0.1-draft: not yet approved by the Clinical Safety Officer.