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A Grounding Technique For Anxiety

A Grounding Technique For Anxiety

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.

  • Deep, slow, and long breaths are our first priority for achieving a calm state before proceeding to the following steps.


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The Method

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.

  • 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.

2: Acknowledge TWO things we can smell

  • 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.


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

  • End this exercise with a long, deep breath.

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.

  • As a result, we can defeat our anxiety and feel in control of our life.


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Passionate learner and a writer on NovelToon. Ig: @d.angelonico_

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