5-4-3-2-1
Dr. Christelle Oliver-Dussault continues this series of short bonus episodes from Reclaim the Pink Within, designed to offer grounding tools and gentle moments of pause for mothers navigating the demands of everyday life. In this episode, she introduces the “5-4-3-2-1” grounding technique, a simple yet powerful sensory practice to help regulate emotions, restore focus, and bring you back to the present moment—whether used on your own or shared as a calming exercise with your children.
About The Host:
Dr. Christelle Oliver-Dussault is a family physician with a clinical focus on aesthetic medicine, women’s health, and psycho-education. Her work is grounded in a holistic, whole-person approach that integrates medical science with a deep appreciation of the mind–body connection. Alongside her clinical practice, she is deeply committed to medical education and mentors the next generation of family physicians through her work with the Department of Family Medicine at the University of British Columbia.
She is the founder of Reclaim The Pink Within, a community created to support women through life’s most profound transitions. This project was born from personal experience. After becoming a mother, Dr. Oliver-Dussault became aware of a quiet but profound shift in her sense of self, one she had long observed in her patients, yet only fully understood once she lived it herself. What had once been a clinical observation became a deeply personal insight, shaping the lens through which she now supports and guides other women.
You can connect with her on Instagram at @drchristellemd and @reclaimthepinkwithin
Website: www.getyourpinkbackproject.com
Email: info@reclaimthepinkwithin.com
Medical Disclaimer
The Reclaim The Pink Within podcast is intended for educational and informational purposes only. The content shared in this podcast reflects the personal views and professional experiences of the host and guests and is not intended to replace medical advice, diagnosis, or treatment.
While Dr. Christelle Oliver-Dussault is a licensed physician, this podcast does not constitute a doctor–patient relationship. Always seek the advice of your own qualified healthcare provider regarding any medical or mental health concerns, diagnoses, or treatment decisions. Never disregard or delay seeking professional medical advice because of something you have heard on this podcast.
Thank You for Listening
Thank you for spending your time with us and for being part of the Reclaim The Pink Within community. This space exists because of women who are willing to listen, reflect, and engage in conversations that are often kept private. Whether you are in the midst of transition, questioning who you are becoming, or simply seeking connection, your presence here matters.
Your willingness to show up—for yourself and for others—is what makes this project possible.
Subscribe to the Podcast
If these conversations resonate with you, be sure to subscribe to the Reclaim The Pink Within podcast wherever you listen to your podcasts. Subscribing ensures you never miss an episode and helps support the continued creation of thoughtful, meaningful content for women navigating identity, change, and reconnection.
New episodes are released regularly, each offering insight, reflection, and shared experience.
Leave Us a Review
If you found value in today’s episode, we would be grateful if you took a moment to leave a review. Your feedback helps this podcast reach more women who may be quietly navigating similar experiences and wondering if they are alone.
Reviews not only support the growth of the podcast, but they also help normalize these conversations and bring them out of the shadows—where they belong.
Transcript
Grounding exercises are calming and
Speaker:can help you center yourself, become more focused
Speaker:in your body and present in the moment
Speaker:something that is easier said than done in the chaos
Speaker:of motherhood,
Speaker:when emotions are running high, the skill can be helpful to
Speaker:practice either on your own
Speaker:or as a game with your children. The Practice is called
Speaker:5, 4, 3, 2, 1,
Speaker:and there's different ways you can practice it. In
Speaker:essence, you try to comment on
Speaker:five things you see, five things you hear,
Speaker:five things you sense, five things you smell,
Speaker:and five things you taste. And you can do
Speaker:variations. You can do five things you see,
Speaker:four things you hear, three things you sense, two things you
Speaker:smell, one thing you taste.
Speaker:Or you can do a shorter version.
Speaker:I'll quickly guide you through one. Now,
Speaker:if you wish to do it on your own time,
Speaker:find a quiet spot, sit comfortably,
Speaker:close your eyes,
Speaker:and pay attention to what you hear.
Speaker:Can you name five things that you
Speaker:hear?
Speaker:Now open your eyes
Speaker:and tell me four things that you see
Speaker:within your reach.
Speaker:Describe the quality of what you see, if there are any
Speaker:peculiarities to the objects, any shadows.
Speaker:Now name three things you sense.
Speaker:Maybe it's the pressure of the ground underneath your feet
Speaker:or a heaviness in your chest
Speaker:or a sensation on your skin.
Speaker:Now take a deep breath in, a
Speaker:deep breath out, and a deep breath in again.
Speaker:Can you name two things that you smell?
Speaker:And now swallow. Is
Speaker:there a taste in your mouth?
Speaker:Or maybe a sensation or a texture?
Speaker:This is an exercise that you can perform yourself
Speaker:by listening to this audio clip. Or you can turn into
Speaker:a game with your kids. When emotions are running high and everyone
Speaker:needs a quick pause.
