COPING SKILL SPOTLIGHT: 5, 4, 3, 2, 1 GROUNDING TECHNIQUE

HOW TO DO IT: 

This technique will take you through your five senses to help remind you of the present. This is a calming technique that can help you get through tough or stressful situations. 

Take a deep belly breath to begin. 

5 - LOOK: Look around for 5 things that you can see, and say them out loud. For example, you could say, I see the computer, I see the cup, I see the picture frame. 

4 - FEEL: Pay attention to your body and think of 4 things that you can feel, and say them out loud. For example, you could say, I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the pillow I am sitting on.

3 - LISTEN: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud.

2 - SMELL: Say two things you can smell. If you’re allowed to, it’s okay to move to another spot and sniff something. If you can’t smell anything at the moment or you can’t move, then name your 2 favorite smells.

1 - TASTE: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favorite thing to taste.

Take another deep belly breath to end.

Music Therapy and Mental Health

Research shows the benefits of music therapy for various mental health conditions, including depression, anxiety, autism, trauma, and schizophrenia. Music acts as a medium for processing emotions, trauma, and grief, but music can also be utilized as a regulating or calming agent for anxiety or mood dysregulation. The following are mechanisms and means by which music can heal the mind.

or the majority of individuals, music is an integral part of daily life. We rely on music to get us through our morning commute, while others turn up a favorite playlist to stay pumped during a workout. Many folks even have the stereo on when they’re cooking a meal, taking a shower, or folding the laundry. Music is a creative outlet for many, a calming therapy for others and has a significant influence on our mood. Music can make us dance, run faster, calm our minds and bring up memories. A particular song can make us feel happy, sad, energetic, or relaxed. Because music can have such an impact on an individuals’ mindset and well-being, it should come as no surprise that music therapy has been studied for use in managing numerous medical conditions. Types of music differ in the types of neurological stimulation they evoke. For example, classical music has been found to cause comfort and relaxation while rock music may lead to discomfort. Music may achieve its therapeutic effects in part by elevating the pain threshold. Whether an individual is passively listening to music, playing an instrument or singing a song; there indeed is a healing power to music.