Grounding Techniques #shorts #adhd

-- 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]

[HowtoADHD]

-- 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]

[Catholicterp]

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

[samanthawycoff]

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.

[amysnelgrove]

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.

[adi]

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.

[rickyaeger]

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.

[MrTonyJ]

It would be cool if you could interview someone for a playlist called “How to ADHD Kids” with tips for kids, parents, teachers etc.

[michaelduffy]

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.

[b.artventurous]

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! <3

[Tiarajumpsrope]

not me getting a push notification for the video while I'm on my break trying to avoid a panic attack 😅

[kihoe]

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 😊👍

[ironclad]

These are great present moment mindfulness techniques for someone without ADHD as well!

[bratprivilege]

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

[Moon_the.therian]

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

[ediehunter]

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 :)

[Whynotcreate]

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

[charlesjung]

These exercises bring the mind to the present.

[tonyjohnson]

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

[jamiethecat]

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.

[itsoclock]

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