Grounding techniques are ways to bring your attention to your body and the present moment if you feel anxious, panicked or out of control. Often we can become very stuck inside our own head and it can feel difficult to break free from the unhelpful thoughts or strong emotions.

A simple and effective grounding technique to reconnect with your body is to engage your 5 senses. This helps give you something physical to focus on and also distracts your mind from spiralling thoughts. All you have to do is name:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

It's great because you can do it any time – waiting for a doctor's appointment, while driving or during a medical procedure - and noone will be able to even notice. It can also be a good activity to do with your child and to make a game of it.

Try practising the 54321 technique when you are calm so it is easier to engage with when you need it most.

Mindfulness