In this episode, Jamie introduces a Christian grounding technique he and Kent developed for the Spiritual First Aid certificate course, called Grounded in Grace: The 5-4-3-2-1 Technique. The technique is designed to help manage stress and anxiety by directing our attention to the present moment through our five senses. Because it incorporates prayer and visualization, this practice can also strengthen our faith and deepen our connection to God.

As Jamie notes, it’s vitally important for helpers to take care of themselves, because “there’s no Spiritual First Aid without self-aid.” We pray this episode encourages you as you encourage others.


Previous episode: Ten-minute Guided Relaxation Exercise

Previous episode: Navigating the Unholy Trinity of Burnout: Burnout, Compassion Fatigue, and Vicarious Trauma

Free e-book: 101 Ways to Overcome Burnout (includes 94 pages of helpful tools, research, and encouragement)

How close to burnout are you? Take our free 10-question quiz to find out.

Soul Care for Wounded Healers: guided journaling exercise (audio resource)

Find Calm in the Chaos: 11-minute guided prayer (audio resource)

Spiritual First Aid certificate course


This episode was produced by Wildfire Creative.

Theme Song “Turning Over Tables” by The Brilliance

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Follow us on Twitter: @kentannan | @drjamieaten

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(Note to the listener: In this podcast, sometimes we'll have evangelicals, and sometimes we won't. We believe learning how to “do good, better” involves listening to many perspectives, with different insights and understanding. Sometimes it will make us uncomfortable; sometimes we'll agree, and sometimes we won't. We think that's good. We want to listen for correction. Especially in our blind spots.)

Jamie Aten, Ph.D., and Kent Annan, M.Div. co-direct the Humanitarian Disaster Institute at Wheaton College and are also the co-founders of Spiritual First Aid.