When anxiety rises, the mind races to the future: what will happen, what will they say, what if. This exercise brings it back here, to the room you are in, using your senses.
You can do it anywhere: on the bus, at your desk, in bed. No one will notice.
How it works
- 5 things you can see. Look around and name them, even silently: the cup, the shadow on the wall, a leaf.
- 4 things you can touch. The fabric of your clothes, the table, your feet on the floor.
- 3 things you can hear. A car far away, the fridge, your own breath.
- 2 things you can smell. If there is no smell, remember two scents you love.
- 1 thing you can taste. A sip of water, or simply the taste in your mouth.
Why it helps
The body cannot be on alarm and in careful observation at the same time. As you count and name, your breathing slows and the alarm quietens.
You do not have to stop the thought. It is enough to give it something else to look at.
If it does not work the first time
That is natural. Like any tool, it works better the more you practise, even in calm moments. And if anxiety is often so strong that you cannot function, talk to a professional. It is worth it.