Grounding Techniques
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- čas přidán 25. 08. 2022
- -- Transcription --
[Note: this video is primarily spoken dialogue with displayed text only during the beginning, matching what Jess says. Visual elements are not described at this time.]
[video begins]
Jess speaking:
There is a widely used sensory grounding technique called the "5 4 3 2 1 Technique."
5. Notice 5 things you can see around you.
4. Notice 4 things you can touch or feel around you.
3. Notice 3 things you can hear.
2. Notice 2 things you can smell.
1. Notice 1 thing you can taste.
[end of video]
-- Transcription --
[Note: this video is primarily spoken dialogue with displayed text only during the beginning, matching what Jess says. Visual elements are not described at this time.]
[video begins]
Jess speaking:
There is a widely used sensory grounding technique called the "5 4 3 2 1 Technique."
5. Notice 5 things you can see around you.
4. Notice 4 things you can touch or feel around you.
3. Notice 3 things you can hear.
2. Notice 2 things you can smell.
1. Notice 1 thing you can taste.
[end of video]
I'm glad you shared this! It works well when I'm experiencing generally elevated anxiety. However, it doesn't work as well when I've reached the point of meltdown (it's too many steps to remember when I'm actively panicking). Deep breathing techniques and someone doing something like rubbing my back help me out of a panic. It's the same sort of sensory grounding but with fewer steps.
Yes! Exactly! Different techniques for different things -- or even different phases. Catch it soon enough and maybe 5 to 1 might work. Too late and it may be too overwhelming to try and remember in the moment (as self-regulating it definitely comes with a different stress load than being led through it by someone else). It's great you know that for yourself!! It's not always easy to figure out. Great job!
@@HowtoADHD i know for me when i had panic attacks breathing worked really well for me
Works for ptsd emotional flashbacks too, but like you said, there’s a point of no return.
Thank you! Another tool in my pouch...errr, ah, 5 new tools!
An alternative for 1 that I love and use is
“One thing you’re feeling”
It really helps me to name the feeling I am being overwhelmed by.
Yes!!, i asked myself the SAME !!,😲😳😼😁
GO SELF REGULATION!!!👏🏻👏🏻🎉🎉🎉👏🏻👏🏻👍👍😼😼
Jessica, you've saved my life, and I 100% mean it. Learning to manage ADHD has been a huge paradigm shift. I look forward to learning new skills.
It would be cool if you could interview someone for a playlist called “How to ADHD Kids” with tips for kids, parents, teachers etc.
OMG, I would LOVE this! I homeschool my daughter and we both have ADHD, so this would be super helpful!
I'm a new teacher and I would love to hear tips on this subject!
Yes please I am struggling with my son.
not me getting a push notification for the video while I'm on my break trying to avoid a panic attack 😅
I'm 22, from Germany and I have ADD and I love your content it helps me out so much.
Especially your videos about medication. After 2 years fighting I finally got my meds back, I used them as a child and still needed to get through the whole diagnosis and stuff again and it's been more than 2 years I've been trying to, and you gave me a biiig headsup and today I took my first pill after 6 years of horror and I finally feel like it's getting better, thank you so much for your efforts and passion for this sort of content I finally begin to understand myself better ❤️
And I'm sorry for the long message and no respond to the actual post so far so here it is:
Great trick and I'll try to use it to focus and calm down when I'm stressed 😊👍
These are great present moment mindfulness techniques for someone without ADHD as well!
Definitely!
I just got diagnosed last week at the age of 52. I feel like I finally understand who I am. This wouldn’t have happened without this channel. Forever grateful.
I love this tip 💕 but there’s another one called the rainbow grounding where you have to say an object of each colour around you. I love your channel and it’s really helped me to learn about adhd :)
This technique tends to help me calm down whenever I have a panic attack, I normally do it more then once and I find that focusing on each thing a little can help. Like, I see a tree, it's big and the leaves r falling. Just something like that
I tend to go down the list of “who, what, when, where, how, and why”. Asking and answering each question to break down my tasks. Makes them feel more manageable when I can answer questions about what I’m doing.
This one for real works for me. When challenging my racing thoughts isn’t possible (and it often isn’t), this usually works so well for me. It’s the thing I’ve found most effective at actually redirecting me
I always struggled with getting my brain to wrap around the five different sensory inputs so my OT recommended instead to pick a color and name everything I can see with that color. It works way better for me
I see you in such a positive light because of your enlightenment on adhd, that seeing an image of you actually grounds me and kind of centers me too,at least, help me locate reference points 😊. I thank you
I'll try it for sure! Seems a funny thing to do... because when I tell myself to "breathe innnn... breathe ooouuuutttt..." sometimes I found myself to actually accelerate the breathing, like "Am I doing it too slowly?" hahaha so, this seems like a valid alternative! Thanks
You're welcome! We hope it helps!!
Check out the Huberman labs podcast regarding breathing techniques. Two quick inhalations and one slow exhale.
This isn't to dissuade you from trying the technique from the video. It's good. More tools always = good.
But specifically in terms of breathing exercises, the one I find most helpful, especially (but not limited to) during a panic attack, is breathing in slowly and steadily for 7 seconds, and then out for 10+ (different sources will give you different numbers, but I think the important bit is the counting (I think it helps you focuses on something other than the source of distress), and making sure the exhale is longer than the inhale) and repeat until you feel better. If you have trouble keeping your counting from speeding up, doing the thing where you space the numbers out with a word (the usual ones are 'one one thousand, two one thousand, three one thousand...' and 'one mississippi, two mississippi...' but there are probably other versions) can help you keep a steady counting pace.
This is a good one, has helped me personally loads. I would recommend practising it when you’re already feeling calm first so it will be easier to remember and not get overwhelmed when you actually need it.
These exercises bring the mind to the present.
thank you for making this content. I just got my diagnosis today but first learned of it years ago when I found your channel. you were one of the people who gave me the confidence to get a diagnosis. thank you
At first it seemed exhausting 'cause five things seems like a lot and then I was like "I'd never remember how many things for each sense were there", but then I tried and it is actually very helpful! Thank You!
I’ve used this technique for as long as I can remember as I used to/have loud mental breakdowns.. and they used to be in school a LOT(my poor teachers xD)
It helps me a lot and I’m very glad it exists :) I always need reminders that this exits so thank you xD
I love this one and use it regularly.
This is very helpful! Anyone else having to skip “two things you can smell”? I miss my sense of smell…
I have to skip it too born without smell so yeah...
This helps so much and I've taught my children it, I've had to remind them a few times to use it but it helps with autism too. Thanks
@Ella that’s good to know. I seem to have trouble with a lot of mindfulness exercises because paying attention to sensory things gives me anxiety, and I’ve wondered if that’s due to my autistic traits. Maybe it’s something else and I can still figure out how to do it.
Currently having dissociation bad, short couldn't have come at a better time thank you needed this to renmeber
I totally understand and believe my Soul Sister on subjects on my ADHD diagnosed symptoms now
Great tip! Tried this with my 5 year old (non adhd) and my 8 year old (adhd) and it worked well for both! Thank you!!
I used sort of a version of this to help my little brother avoid puking when he saw something he thought was gross. He's always been just disgusted by cottage cheese for some reason, so when my mom accidentally spilled some on the couch one day, he started to heave. I grabbed him by the hand and rushed him to the bathroom and had him wash his hands with me. We could feel and smell the clean slippery soap. We could see and feel the bubbles foaming up in our hands, and we could hear and see the water rushing out of the faucet. I noted all these things and told him to breathe in through his nose and out through his mouth, and just enjoy the smell of the soap while he inhaled.
I used to have a sensitive stomach when I was a kid too, so that's how I knew it worked. It turns out that it works with anxiety too. I like to carry baby wipes with me wherever I go, so when I feel a panic attack coming on, I can pop open that container and wipe down my hands and smell the baby wipes and just have my moment without seriously freaking out. I also have some CBD balm that I carry with me that has a really strong minty hemp smell, and just pulling it out and smelling it helps or taking a little pearl of it and rubbing it on my arm works really well. The only problem with the CBD stuff is it makes me smell like a flippin music festival. 😂 I like the smell, but it does make other people give me weird looks. 😬 I don't even notice them looking until at least a few minutes after I regain my, "normal," composure. When I'm in a panic, everything's kind of fuzzy or distorted. It just kind of all crashes together like it's one clanging monster entity. This is why I avoid Wal-Mart at all costs. Total sensory overload at the checkout. If I go to Wal-Mart I only go around 3AM because there's almost no one in the store at the time. They have, like, two checkouts open and at least one of the cashiers is nowhere to be found. That's the only way I can Wal-Mart. And, no, I can't do Wal-Mart online because the site is so slooooooowwwww I just can't stand it. I refuse to download the app because it'd be on my phone every time I look at it then, and I don't need an almost constant reminder of its existence, thank you. 😁
Thank you for your videos! You're so helpful and entertaining!
A friend had to use this on me over text when I was freaking out at work. Very helpful.
Curling up in bed with a blindfold and an extra large pillow I can either wrap my arms and legs around, or leave it lying on top of my body, seems to help me. Wearing headphones is optional. Listening to a let's play, or turn off all audio while headphones is on, is also optional
Great video! This definitely something that has helped me out! Can you do a video on adhd and justice sensitivity? It’s something I’ve been trying to learn about but much of the research is behind paywalls
What is justice sensitivity
Oh, thanks for this Jessica!
Thanks for sharing this Jessica! I've heard of it before, but couldn't remember it. Good reminder, as I can get overwhelmed at times.
Yay! Well not yay that you struggled to remember it but yay that this helps you remember it! 🧡 That was definitely one of the goals! Hoping that it'd help those who struggle to remember it in the moment.
If this can help, I have post it with the reminder of the steps at strategic places in the house ❤️😊
@@lounikacomportementcanin465 great idea
Used a similar technique to short-circuit a panic attack, stuff works.
That's awesome! Glad it helped!
Often I can do the 5 things I can see and 4 things I can touch/sense. The feeling/sensing one I have used actively for probably 20+ years now. It grounds me better than most other techniques I have ever learned. Noticing what the texture of what I am touching feels like and how the floor or ground feels underneath my feet is especially grounding to me.
This is truly exceptional. I had the privilege of reading something similar, and it was exceptional. "Reclaiming Connection: The Journey of a Digital Detox" by Joshua Ember
This worked so great for me thank you!
My first year of college I made a close friend and was having a rough year and she made like a sensory goody bag, a stuffie, two painted canvases with these techniques, a candy bag, and a disc of the Paramore album called After Laughter. I still have everything except the candy
I'll try this, but when I think back to my furious rage meltdown yesterday, I don't think I could calm the rage enough to follow the steps. I couldn't even get a coherent sentence out. We need an early warning system to alert us to imminent rage. I never know what's going to be the last straw.
One thing that's improved since my diagnosis and CZcams "research" (your channel has helped!) is that I can tell my wife in the middle of a meltdown and there's nothing she can or should do other than don't ask me anything or take it personally.
i hate the "3 things you can listen to." they're always the ones that usually give me stress and what i want to run away from.....
I was taught a basic one which is: name 3 you can see, 3 things you can hear, 3 things you can touch.
This yes! Last year when I was working at the lical fair I had a pretty bad upset and a girl i was acquainted with (also ems) sat and talked me through this.
That's so awesome! I'm so glad you got a good support when you needed it. 🧡 And it's awesome to hear this technique worked for you!
Idk if i just don't do it right or haven't committed to it enough but this sort of thing has never worked for me and just makes me feel more overwhelmed
Doing this made me so sleeeeeeepu
Thanks for this reminder, it really works!! ☮💜🕉
I use this a lot
I hope I remember after this video
Yes!
Please share more grounding techniques :)
My sister always tries to get me to use these because it works for her, but for someone like me with ADHD who has a terrible time getting new memories in to my memory center, this one just doesn’t work. Too many steps to remember. I can only ever remember 1 or 2 and in the process of doing even one of them, I forget to try another before my brain has totally moved on or gotten distracted by another thought.
I start from 6 instead and use 1 as a check in with myself.
Love this
Doesn't work for me personally. When I'm overwhelmed I'm not able to remember what senses go with what numbers and I just freak out more...
Sameeeee borderline number phobia
Hopefully I can remember to do this lol
I think this will work well for my daughter with spd and ADHD. I'd definitely love to hear more about techniques for kids. OT gives us stuff to work on but she never wants to do it when she's in overload.
Thanks for sharing useful video
I always forget what senses go with what number
What does this help with and why does this help? It just seems SUPER random.
Love this!
Very Cool!
Eckhart Tolle talks on one coming to there senses & this gives a practical example of how to do so quickly & efficiently
Thanks
Damn. Your gorgeous as heck..🤯🤯😁
And is the goal of this technique to kinda "snap you out" of a moment where you are so focused on somthing that you completely ignore what's around you? Like a good gradual reminder that time is passing :P
I'd never remember the order of it
Works!
So I have a question. I don't know if you've covered it before but I'd really like to know. Are there different "types" of ADHD? Because in videos explaining what it is and what typical sings are a lot do apply to me but not as severe as they are shown. So I was interested in what might be with me, since ADHD is in the family. And what's up with ADD? I've heard many different things and it's all kinda confusing.
Really enjoy your vids and you've helped me in so many different ways, I really appreciate it even though you don't me.
You're absolutely awsome and hope you have a nice weekend.
Indeed there are! There are currently two different types (Inattentive & Hyperactive/Impulsive), followed by a third "Combined" type which is just a combination of the first two. We explain it better here: czcams.com/video/xMWtGozn5jU/video.html :D
As for ADD, ADHD-Predominantly Inattentive (or ADHD-PI) replaced ADD as a term in the DSM-V (... noooot entirely sure why tho). That said, people (even doctors) still use ADD as a term. :)
It's weird...l didn't even notice l was just floating in my thoughts until l tried this...
"STOP" technique is better imo
Does it have to be in that order?! I'll never remember that. I do know what the senses are lol.
Great for when you’re dissociating.
No disrespect or anything, I really admire your content & how exquisitely you deliver impressive factual information. So I just wanted to know lol, are you single? I apologize, no creeper status or anything I just had to take a shot, because you’re beautiful & I really dig your intellect 🙈🙉. -Danny
I taste morning breath
Is that for when you get sensory overload, I guess? Thanks.
What if ypu don't have the patience to do this because ypu feel like you're unable to find time to do this?
Is this for anxiety?
What is it good for?
Whenever you need to be grounded! People will use it to help stave off panic or anxiety attacks, or lessen the severity of them. Others have find them great for when they feel a meltdown coming on due to under or over stimulation... or just general overwhelm. Others still like is as just a mindfulness exercise!
This article has a pretty nice breakdown if you're interested! www.healthline.com/health/grounding-techniques
HOW TO OCD/Obsessive Compulsive Disorder
3 things you can hear ? You mean you can limit it to 3?
:)
Sorry, I don't get why this is useful. It's absolutely my ignorance. What is the purpose?
It brings someone back to the here and now when they’re anxious, upset, and/or dissociated(etc). Reminding them that they are okay and safe in this moment. 🙂
@@JessicaDarling2 Thanks for your reply.
That's something I often experience. I can't see yet how it would help, but would definitely give it a try 😀
Are you crazy…if you have adhd and you need to performs 15 actions in a relatively short amount of time lol. This is just an extra 15 jobs.
Also, do you have a bf? Lol
💀
6) Use duct tape and strap your feet to the floor.
...What? 😅
there are so many techniques and we are so far away:)
Could you make a back to school tips video for adhd? Last year was really hard for me and I’ve been so nervous to go back. 🫶🏻
Thanks for putting in the effort in to making adhd videos fact I have and and autism ♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️♾️