Anxiety 5, 4, 3, 2,1 is a mindfulness exercise used to cope with, lessen, and manage anxiety. This grounding technique can help increase awareness and decrease intrusive thoughts in moments of heightened anxiety, worry, or panic attacks.<ul><li>Deep, slow, and long breaths are our first priority for achieving a calm state before proceeding to the following steps.</li></ul>

A Grounding Technique For Anxiety

5: Acknowledge FIVE things we see around us. It could be a pen, a spot on the ceiling, anything in our surroundings.4: Acknowledge FOUR things we can touch around us. It could be our hair, a pillow, or the ground under our feet. 3: Acknowledge THREE things we hear. <ul><li>This could be any external sound. If we can hear our belly rumbling that counts! Focus on things we can hear outside of our body.</li></ul>2: Acknowledge TWO things we can smell: <ul><li>If at first we don’t feel like we can smell anything, simply try to sense the subtle fragrance of the air around us, or of our own skin.</li></ul>

The Method

1: Acknowledge ONE thing we can taste. What does the inside of our mouth taste like—gum, coffee, or the sandwich from lunch?<ul><li>End this exercise with a long, deep breath.</li></ul>With these steps, we will be able to get the most out of the moment. Focusing on our senses will help us be more mindful, which will then help us accomplish our tasks and experience success.<ul><li>As a result, we can defeat our anxiety and feel in control of our life.</li></ul>

Lastly... 

<img alt="Behavioral Health Partners Blog" src="https://www.urmc.rochester.edu/MediaLibraries/URMCMedia/behavioral-health-partners/blog/images/banner-bhp-blog.jpg" width="745" height="140"><h1>5-4-3-2-1 Coping Technique for Anxiety </h1><div class="embed-placeholder" data-type="youtube" data-id="2-WMJpoi8Qo"></div> 
Melissa Nunes-Harwitt, LMSW, shares another method, called Hand on Heart, to help ease a racing mind.Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:&nbsp;5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.&nbsp;3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?This technique is one of many options you could use if you are feeling anxious or overwhelmed. If anxiety is something that you struggle with regularly, and you continue to have trouble refocusing or coping with these feelings, please talk to your doctor or contact Behavioral Health Partners at (585) 276-6900. Behavioral Health Partners is brought to you by&nbsp;<a href="http://www.rochester.edu/working/hr/benefits/wellness/" dir="ltr">Well-U</a>, offering <a href="http://www.rochester.edu/working/hr/benefits/wellness/eligibility/" dir="ltr">eligible</a><a href="http://www.rochester.edu/working/hr/benefits/wellness/eligibility/" dir="ltr"> </a>individuals mental health services for stress, anxiety, and depression.By: Sara Smith, BSWSource:&nbsp;SOAR, Inc.
 
 
 4/10/2018

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Melissa Nunes-Harwitt, LMSW, shares another method, called Hand on Heart, to help ease a racing mind.

Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.

Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:

5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.

4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.

3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.

2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.

1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?

This technique is one of many options you could use if you are feeling anxious or overwhelmed. If anxiety is something that you struggle with regularly, and you continue to have trouble refocusing or coping with these feelings, please talk to your doctor or contact Behavioral Health Partners at (585) 276-6900. Behavioral Health Partners is brought to you by <a dir="ltr" href="http://www.rochester.edu/working/hr/benefits/wellness/">Well-U </a>, offering <a dir="ltr" href="http://www.rochester.edu/working/hr/benefits/wellness/eligibility/">eligible </a><a dir="ltr" href="http://www.rochester.edu/working/hr/benefits/wellness/eligibility/"> </a>individuals mental health services for stress, anxiety, and depression.

4/10/2018

BHP Blog - Behavioral Health Partners (BHP)

A Grounding Technique For Anxiety

The Method

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