The 5-4-3-2-1 Technique: A Simple Path to Post-Divorce Nervous System Regulation

Becoming You Again

Struggling to feel grounded after your divorce? The path forward begins with something surprisingly simple: being present.
When we're caught in the cycle of regret about the past or anxiety about the future, genuine healing remains out of reach. In this episode I’ll share a powerful yet straightforward technique that can transform how you navigate post-divorce emotions. The 5-4-3-2-1 grounding exercise engages all five senses to anchor you firmly in the present moment—the only place where true healing occurs.
What makes this approach so valuable is its simplicity and accessibility. You can practice it anywhere: during a stressful meeting, while managing chaotic family moments, or when those painful divorce memories resurface unexpectedly. By doing this practice you're actively realigning your nervous system and creating space for healing.
This episode goes beyond just teaching a technique—it reframes how we understand emotional regulation after divorce. The goal isn't to achieve perfect calm at all times but to develop greater capacity to navigate life's challenges without being controlled by habitual fight-flight-freeze responses. When we can ground ourselves in the present, we gain the ability to make conscious choices about who we want to be and how we want to show up in our post-divorce lives.
To download your FREE GUIDE: "What to Expect When Divorcing: The Ultimate Guide to Dealing with the Emotional Rollercoaster of Divorce" click here.

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For more information and full show notes go to:
https://www.karinnelsoncoaching.com/post/ep220

Chapters

1. Welcome to Becoming You Again (00:00:00)

2. Present Moment: Where Healing Occurs (00:01:14)

3. The 5-4-3-2-1 Grounding Technique Explained (00:04:11)

4. Invitation to Connect and Final Thoughts (00:06:40)