Evie's Creating Calm Counselling

At GGLPS my counselling focus is on supporting students and families to flourish by fostering positive mental health and wellbeing through individual, small group, and family counselling.  We provide pro-active programs which provide skills and strategies for self-care, maintaining positive relationships, positive learning behaviours, belonging, and strong connections with family and community. 

The 5 4 3 2 1 Method

The 5 4 3 2 1 Method is a helpful grounding technique that young people can use.  A grounding technique is used when an individual might feel a little anxious or caught up in their worries/negative thinking.  It helps to guide the individual back to the present. 

The 5 4 3 2 1 Method uses the five senses to help focus attention and is an easy technique for young people to learn and use independently.

How to do the 5 4 3 2 1 Technique:

First, take a big breath through the nose and then slowly out through the mouth.

5

 Name five things around you that you can see

4 

       Name four things that you can touch

3

     Name three things you can hear

2 

   Name two things you can smell

1

 Name one thing you can taste

To finish, take another deep breath through the nose and out through the mouth.

Some families find it useful to make a chart or small cue cards on a lanyard to remind their child/ren what they need to do. If a young person finds it difficult to name items then they could name a favourite item. For example, if they cannot name two things to smell then change it to 'Name two of your favourite things to smell'.

Evie Donoghue

School Counsellor