She Short: 3, 2, 1 — Coming Back to Your Body

When something has us wound up, our instinct is often to think harder, fix faster, push through. But what if the most useful thing we could do is the opposite — step out of the spiral and back into our senses? In this She Short, Rachel Russell of Quiet Frankly Coaching shares a beautifully simple grounding technique called 3, 2, 1. It’s quick, it can be done anywhere, and it works by gently redirecting our attention from the thing that’s overwhelming us to the body we’re actually in. As Rachel puts it, it’s about getting out of the situation and back into yourself as a sensory being — so you can return to what needs your attention with a clearer, calmer mind.

In This Short

Rachel shares:

•       The 3, 2, 1 technique: three things you can see, two things you can hear, one thing you can smell

•       How this simple practice works on multiple levels — it distracts, grounds, and then refocuses us

•       The gentle paradox at its heart: sometimes the way back into our body is to first step out of the situation we’re caught in

Quotable Moment

“It’s going to get you out of your body in terms of the situation, but into your body in terms of you as a sensory being.” — Rachel Russell

Something to Try

You can try this right now, wherever you are. Pause, and gently notice:

•       3 things you can see

•       2 things you can hear

•       1 thing you can smell

You don’t need to be in crisis to use it. It’s just as useful when you’re feeling scattered, restless or a little untethered. Think of it as a way of coming home to yourself for a moment before you decide what comes next.

About Rachel

Rachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.

Connect With Us

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•       Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist.

She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.