Tips for managing anxiety
5-4-3-2-1 exercise
This exercise is designed to help you stay grounded in the present moment throughout your day. It’s particularly useful if you’re feeling overwhelmed by stress or anxiety, or if you find yourself caught up in unhelpful thoughts.
Notice five things that you can see.
Cast your eyes around and bring your attention to five things you might not normally notice. Choose something you wouldn’t ordinarily pay attention to, like a shadow or a small crack in the concrete.
Notice four things that you can feel.
Bring your awareness to four things you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.
Notice three things that you can hear.
Try to tune in to the sounds of your surroundings. What can you hear in the background? This might be a bird singing, the low hum of the refrigerator, or the faint sounds of traffic from a nearby road.
Notice two things that you can smell.
Tune your senses into smells you might usually gloss over, whether they’re pleasant or unpleasant. Perhaps the breeze is carrying the scent of pine trees if you’re outside, or the smell of coffee from a cafe.
Notice one thing that you can taste.
Focus on one thing you can taste right now, in this moment. You can take a sip of coffee, savor some chocolate, or eat something. Notice the current taste in your mouth, or even open your mouth to search the air for a taste.
