07/04/2026
When your mind is too loud…
You know that feeling? Your thoughts won’t stop, your chest feels tight, and suddenly even the simplest task feels impossible.
If that happens, try this quick grounding trick you can do anywhere, even in class, at home, or while commuting.
THE 5–4–3–2–1 GROUNDING TECHNIQUE 🙂↕️✨
5 — Look for five things you can see.
📌 The window, your bag, a poster, your shoes, a water bottle.
4 — Notice four things you can touch.
🖐️ Your clothes, your chair, your phone, your hair.
3 — Listen for three sounds around you.
👂 Typing, chatter, footsteps, a fan.
2 — Identify two things you can smell.
👃 Food, perfume, fresh air, soap — anything.
1 — Focus on one thing you can taste.
😋 Water, gum, toothpaste, or simply the taste in your mouth.
Here's why it works:
This technique shifts your attention away from spiraling thoughts and back into your surroundings. Your brain calms down, your breathing settles, and your body feels safer — all in under a minute. 🧠🌿
If you've been feeling this way more often, our clinic is here for you.
Reaching out is strength.
At Mary May Malabanan-Fernando Psychological Services, we provide a safe and confidential space where you can openly share your experiences and receive professional guidance.
📩 You may message us to inquire about consultation schedules and services.
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📍 Visit us at:
2nd Floor Monticello Commercial Center, Halcon cor. Diamond Street, Los Baños (Umali) Subd., Batong Malake, Los Baños, Laguna
🔗 Find us on Google Maps: https://bit.ly/mmmfpslb-loc
🕓 By appointment only
📞 Contact us through:
📱 0956-653-7477 / 0919-202-5219
📧 mmmfpslb@gmail.com
💬 Facebook: facebook.com/mmmfpslb
