Anxiety Management Skill: 5 4 3 2 1 Grounding

Need something to help you get out of your head? Try the 5 4 3 2 1 Grounding Technique.

Here’s a quick review:

• Take a few deep breaths

• Notice 5 things you can see

• Notice 4 things you can touch

• Notice 3 things you can hear

• Notice 2 things you can smell

• Notice 1 thing you can taste

Anxiety is worry about the future. Your mind is time-traveling. But your body can’t; it is stuck in the present. Taking a few moments to get out of your head and into your body, helps bring you fully back to the present.

Try pairing this anxiety management technique with gratitude. It works well for many people!