5-4-3-2-1 grounding for anxiety

When anxiety strikes, we get all up inside ourselves. We become hyper focussed on our internal selves. Our breathing becomes shallow and rapid which in turn, increases our heart rate. This can lead to other symptoms such as feeling dizzy, loss of control of our body, confusion, tiredness and sweating. 

To stop anxiety from escalating, I try to use the 5-4-3-2-1 grounding technique. Here is how to use the technique:

Start with a deep inhale for 4 seconds, hold for 4 seconds and exhale for 4 seconds. 

Look at your immediate surroundings and name out loud 5 things that you can see. 

Feel 4 different sensations relating your body (warm feet, hard floor under feet, soft chair under bottom). If your particular anxiety is about your body or if you have health anxiety, try touching 4 things around you and name them out loud.

Listen for 3 sounds. Say what they are and focus on each sound for 5 seconds.

Notice 2 smells around you. It could be a fragrance in the air or you can bring something to your nose to sniff. If you can't smell anything, imagine two of your favourite scents. 

Name 1 thing you can taste. This could be a piece of gum, the pen top you are chewing on, your lip salve etc. If you can't taste anything, imagine your favourite flavour.

Finish with a deep inhale for 4 seconds, hold for 4 seconds and exhale for 4 seconds. 

This exercise helps stop spiralling thoughts by encouraging you to shift your focus to your external surroundings. Using this exercise can slow down your thoughts or interrupt negative patterns.

The best thing about this exercise is it can be done anywhere and it doesn't require any "tools" external to yourself.

Be sure to check out my anxiety blog for other tips and tricks.