A sensory grounding technique that brings you back into the present moment when anxiety or overwhelm is pulling you elsewhere.
Perilune is a therapeutic wellness platform, not a clinical mental health service. If you are in distress, please contact Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636.
Look around you. Name five things you can see.
Not what they mean. Just that they are there. A lamp. A window. A shadow. Your own hand.
Notice four things you can physically feel right now.
The weight of your body. The texture of your clothing. The temperature of the air. The pressure of your feet.
Bring attention to sound. Name three things you can hear.
Traffic. Your own breathing. A fan. A bird. The hum of a fridge.
Notice two things you can smell. They may be subtle.
If you cannot identify a smell, notice the absence of one. That is also a sensation.
Notice one thing you can taste. The last thing you drank. The inside of your mouth.
Just notice it.
Take a breath.
You are here. In this room. In this moment.
The anxiety may still be present. But you are no longer inside it. You are here, noticing it.