The second coping skill that we will teach you is called mindfulness, which is all about focusing on what is happening right now. One way to practice mindfulness is with “5-4-3-2-1,” which is about noticing your environment with all five of your senses (seeing, touching, hearing, smelling, and tasting).
Here is a worksheet for you to use when practicing this skill! Grounding 5-4-3-2-1. You can also make your own worksheet with the information below.
Instructions: This worksheet is for you. Pay attention to things around you using all five of your senses. Write them down here with your parent:
- 5 things you can see (for example, things in your room, a computer screen)
- 4 things you can touch (for example, your clothes, your shoes, your fingers, the floor)
- 3 things you can hear (for example, someone talking in the house or the wind outside). If you cannot hear three things, take a walk and find them!
- 2 things you can smell (for example, food or your clothing). You can move around for this one too if you have trouble finding things. The kitchen usually has lots of things to smell!
- 1 thing you can taste (for example, something you ate or drank earlier). If you can’t taste anything just notice how that is too
Other Mindfulness Videos
There are lots of guided meditations on YouTube. If you are interested in another way to practice mindfulness, here are some examples that we think are really great.
You can also skip these videos if you'd like and move onto the next page!
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