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.

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.