5-4-3-2-1 Feelings Journal

Name:

Date:

Child practicing mindfulness and grounding techniques

🌟 What is the 5-4-3-2-1 Grounding Technique?

WALT (We Are Learning To): Use grounding techniques to help manage our feelings and stress

The 5-4-3-2-1 technique is a helpful strategy (rautaki) that uses our five senses to help us feel calm and present when we're worried, anxious, or upset. It helps our minds focus on what's happening right now instead of worrying about other things.

How it works: We notice things around us using our senses - sight, touch, hearing, smell, and taste. This helps our brain feel more settled and peaceful.

👀 My 5-4-3-2-1 Grounding Practice

1. 5 THINGS I CAN SEE around me right now:

Use describing words (adjectives) like: bright, colourful, small, smooth, wooden

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

4. _________________________________________________

5. _________________________________________________

2. 4 THINGS I CAN FEEL/TOUCH with my body:

Examples: soft fabric, cool air, warm sunshine, rough desk

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

4. _________________________________________________

3. 3 THINGS I CAN HEAR right now:

Listen carefully! Examples: quiet humming, distant traffic, birds chirping

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

4. 2 THINGS I CAN SMELL:

Take a gentle sniff! Examples: fresh air, pencil shavings, flowers

1. _________________________________________________

2. _________________________________________________

5. 1 THING I CAN TASTE in my mouth:

Examples: minty toothpaste, sweet drink, or just the taste in my mouth

1. _________________________________________________

💭 Reflection - How Do I Feel Now?

6. After doing this grounding exercise, how do I feel? (Circle one or more)

Calm and peaceful

More focused

Still worried but a bit better

The same as before

Ready to learn

7. When might I use this 5-4-3-2-1 technique to help myself?

8. One trusted adult I could talk to if I'm feeling worried is:

_________________________________ because _________________________________

🌱 Reflecting on My Well-Being

As I use the 5-4-3-2-1 technique, I can think about my well-being in these four areas:

9. Taha Tinana (Physical Well-Being): What is one thing I can do to take care of my body?

10. Taha Hinengaro (Mental and Emotional Well-Being): How do I feel right now? What can help me feel better?

11. Taha Whānau (Social Well-Being): Who is someone I can talk to or spend time with to feel supported?

12. Taha Wairua (Spiritual Well-Being): What makes me feel calm and connected inside?

Success Criteria:

✓ I can name things using my five senses
✓ I can use describing words (adjectives)
✓ I understand how grounding helps me feel calmer
✓ I know who I can talk to for support
✓ I can reflect on my well-being in different areas

Extension Activity: Create your own grounding technique using different numbers (like 3-2-1 or 2-1) for when you need a quicker calming strategy.