Before starting, take slow, long and deep breaths. Once you find your breath, go through these steps:
5 - Acknowledge FIVE things you can SEE
The sun, the spot on your ceiling, a cup, anything in your surroundings.
4 - Acknowledge FOUR things you can TOUCH
Your feet on the ground, your water bottle, pencil in your hand.
3 - Acknowledge THREE things you can HEAR
Focus on sounds you can hear outside your body, the birds chirping, the rain outside, the clock ticking.
2 - Acknowledge TWO things you can SMELL
Maybe if you are in class you can smell your pencil, or go outside in nature to smell the grass.
1 - Acknowledge ONE thing you can TASTE
Maybe the inside of your mouth tastes like candy, coffee or your breakfast.
This 5 step exercise can be very helpful to help ground you in the present when your mind is racing during anxiety.
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