Refugees, asylum seekers and their advocates are often isolated and without resources to even properly identify their emotions, let alone ascertain how those emotions might be impacting their daily lives, or seek professional assistance. In these situations, where there is no therapist or external assistance available, there are some simple tools that we can all use to help ground us, help us find some calm amidst chaos, and help stave off crippling grief, sadness, anxiety or depression.
The 5-4-3-2-1 Technique is a grounding (self-soothing) exercise designed to help us realign ourselves with the world around us, helping us to calm our nervous system by using our physical senses to align our body and mind. This exercise is fitting for anyone feeling like they are trapped, cannot catch their breath, cannot slow their heart rate, cannot escape painful memories, or who feels like they are panicking despite there being no immediate danger. The technique works by disrupting the distress signals being sent through the brain (amygdala to hypothalamus), helping to reduce or cease the distress symptoms. It is important to note that these symptoms of panic are simply our body’s way of trying to protect us from a perceived threat. Our nervous system may be responding to our memories of past threats. Tools like the 5-4-3-2-1 Technique are designed to help us calm ourselves when our bodies are detecting a danger that is not actually there. When we use these grounding tools, we can regulate our nervous system and the distress will pass. There are other techniques, such as breathing exercises, which may be as effective, and which one can also do without external assistance.
Here is a list of more grounding techniques to try out on your own.
Isabella Lecona is a rising senior at Smith College studying psychology and public policy, with an overall focus in human rights.
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