3-2-1: A simple grounding technique that you can use anywhere, anytime.

The following is a grounding technique that I use often with clients to get them to ground themselves before leaving their therapy session.This technique can be used if you are having racing thoughts in bed or feel out of sorts at any time during the day and wish to ground yourself. I use it myself as well when I need it. Here goes: 


Choose a color that you see in your room (let's say you chose green for illustration purposes)

Find 3 things that are green

Find 3 sounds that you hear

Find 3 body sensations (this can include anything you feel in your body such as blinking, breathing...or anything you feel against your body such as feet against the floor, glasses on your nose....)

Find 2 things that are green that you haven't found before

Find 2 sounds that you haven't found before 

Find 2 body sensations that you haven't found before 

Find 1 thing that is green that you haven't found before

Find 1 sound that you haven't found before 

Find 1 body sensation that you haven't found before 

I hope you try this and find it as simple and helpful as I have!

About the author

Rocheli Sternheim, LCSW

Rocheli Sternheim, LCSW

Therapist, Licensed Clinical Social Worker, LCSW

  • In-office Toms River, New Jersey

Rocheli Sternheim, LCSW, is a client-centered therapist who embraces an approach that centers around the aspirations and objectives of each client.

" As a client-centered therapist, I wholeheartedly embrace an approach that centers around the aspirations and objectives of the individual at the core of our therapeutic journey. My methodology is deeply rooted in the dynamic collaboration with the client, …

  • 🎯 Direct
  • 😃 Humorous
  • 💭 Open minded
  • 🧘 Calm
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