Anxiety and Panic Attacks can be exhausting and debilitating. If you or someone you love suffers with anxiety and/or panic attacks try this very effective technique shared by our Registered Psychologist (Provisional) Murray Heintz.
5-4-3-2-1 Grounding Technique
Anxiety and feelings of panic can run the gambit from annoying to debilitating.
One approach that can minimize those feelings and the physiological responses associated with panic is the 5-4-3-2-1 method.
This exercise helps you shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious.
It can help interrupt unhealthy thought patterns as well.
Sit quietly. Look around you and notice:
· 5 – things you can see: Your hands, the sky, a plant on your colleague’s desk
· 4 – things you can physically feel: Your feet on the ground, a ball, your friend’s hand
· 3 – things you can hear: The wind blowing, children’s laughter, your breath, traffic
· 2 -things you can smell: Fresh-cut grass, coffee, soap
· 1 – thing you can taste: A mint, gum, the fresh air, or one taste you can remember
The technique is quick and easy to employ and can be repeated as many times as necessary to lower your feelings of anxiety or panic.
Thanks, Murray! Very helpful information.
Murray works with adults. He’d love to work with you.
Cheers to less anxiety,