Anxiety, by definition, means a feeling of worry, nervousness, or unease about something with an uncertain outcome!
Many of us confuse stress with feeling anxious. Though their symptoms and effects are somewhat similar, there is a clear distinction between them.
Anxiety VS Stress
Stress happens due to a stressor and when the stressor is absent, there is low or no stress experienced. On the other hand, one can remain anxious for a prolonged period and feel stressed out continuously even when the stressor is absent, and that is what anxiety means!
When anxiety strikes, the brain invariably activates the “fight-or-flight” response, constantly releasing stress hormones, for example, cortisol and adrenaline. Your body gets fully ready for the danger that might be coming—even when there is no real danger. Over time, chronic anxiety can cause fatigue, weakened immunity, and difficulty managing emotions.
Grounding techniques like the 5-4-3-2-1 method can be useful in that situation. They thoroughly calm your nervous system and reliably ease anxious thoughts, helping you reconnect with the present moment.
Feeling anxious is very common and we experience it very often. One can adopt various ways to reduce anxiety to feel better. One of the very effective and quick techniques to reduce anxiety is the 5-4-3-2-1 grounding technique.
What is the 5-4-3-2-1 Grounding Technique For Anxiety?
This technique is a sensory awareness exercise that allows an anxious person who is completely distracted and has racing thoughts to come back to the present and refocus on the NOW!
This technique makes use of all the basic five senses that we have which are sight, touch, sound, smell, and taste, and helps you tap into them to shift your focus from your thoughts that are causing you anxiety to your present moment and your surroundings.
Step-by-Step Guide to the 5-4-3-2-1 Technique For Anxiety
Step 1: Acknowledge 5 Things You Can See When You feel Anxious
Look around you and identify five objects in your environment. They can be anything that you see around you, e.g. books, AC, Mirrors, Curtains, etc. By focusing on visual details, you redirect your thoughts away from anxiety and toward what is happening right now.
Step 2: Recognize 4 Things You Can Touch
Now, find four things you can physically feel. They could be the texture of your clothing, a cool breeze on your skin, or a warm cup of coffee in your hands. Touch is grounding because it brings physical awareness, helping you feel more present and secure.
Step 3: Identify 3 Things You Can Hear
Close your eyes for a moment and listen to everything that you can. Identify three different sounds such as birds chirping outside, the sound of the fan, or most simply your own breathing. Focusing on external sounds helps distract from internal worries and calms the nervous system.
Step 4: Notice 2 Things You Can Smell When You Feel Anxious
The scent that you can smell is closely linked to memory and emotion. Take a deep breath and identify two distinct smells, like the freshly brewed coffee that you are drinking, a scented candle that you have lit in the room, or the smell of rain or fresh air. If you can’t detect any scents, try imagining a favorite scent.
Step 5: Focus on 1 Thing You Can Taste
Now, focus on your sense of taste. Try to swallow or notice any taste that may be lingering in your mouth. If possible, drink some water or chew gum. This last step helps you reconnect with the present moment and finish the exercise.
Next time when you feel anxious, try this technique. It would not completely remove the anxiety factor but once you do it again and again, it would definitely have a significant impact on reducing anxiety. Let’s win against anxiety and take care of ourselves!
The 5-4-3-2-1 technique is a great start, and the GoodLives App takes it further. With access to guided grounding exercises, deep breathing videos, and a whole wellness library designed to ease anxiety, you’ll always have support in your pocket when your mind feels overwhelmed.
If you are having a hard time dealing with anxiety, try talking to a professional today!
0 Comments