Observation grounding techniques use what is in your environment to help ground you. They are beneficial grounding techniques because you can use them pretty much anywhere and there is nothing that you need to have with you to be able to do them.
5-4-3-2-1
What are 5 things you can see?
What are 4 things you can feel?
What are 3 things you can hear?
What are 2 things you can smell?
What is 1 thing you can taste?
Pick an object and describe it in as much detail as possible. Make sure you describe it in different ways: colour, texture, shape, etc.
Describe the room you are in.
If you are in a place with other people, take notice of their appearance and describe as many details as possible.
If you can, step outside and notice the temperature of the air and how it is different from where you came from. You can also notice if there is any scents in the air.
Leona Westra, RCC 