COPING TECHNIQUE FOR ANXIETY
5-4-3-2-1 Coping Technique for Anxiety
The 5-4-3-2-1 method is one of the most effective, simple yet powerful coping exercises for anxiety that helps manage anxiety by focusing on your surroundings and engaging your senses.
It works by shifting your attention away from anxious thoughts and bringing you back to the present moment.
Step 1:
Identify 5 Things That Are Visible Look around and identify five things you can see as the first step of this coping exercises for anxiety. It can be anything in your immediate environment, from a piece of furniture to a picture on the wall. This step helps distract your mind from anxious thoughts and anchors you in the present.
Step 2:
Identify 4 Things That You Can Touch Notice four things you can touch as the second step of this anxiety relief method. This could be the feeling of your clothes, the texture of a chair, or the warmth of your coffee cup. Touching physical objects helps bring your awareness back to your body and the present moment.
Step 3:
Name 3 Things You Are Able to Hear Listen for three things you can hear. It might be the sound of birds outside, the hum of your computer, or your own breathing. Focusing on sounds around you can help quiet your mind and reduce anxiety.
Step 4:
Name 2 Things You Can Smell Identify two things you can smell. This could be the scent of your soap, a candle, or the fresh air. Smelling something pleasant can help soothe your nerves and enhance your sense of calm.
Step 5:
Feel the Taste of 1 Thing in Your Mouth Find one thing you can taste. It could be a sip of water, a mint, or the lingering taste of your last meal. Paying attention to taste can further ground you and complete the sensory experience.
Our therapists also offer Emotional Freedom Techniques at Tree of Health and Wellbeing so if anxiety, depression, physical pain, insomnia and more then feel free to speak to us – we love to chat!