The 5-4-3-2-1 coping technique for anxiety
Also known as the 5 senses grounding technique, this is for anyone who is feeling anxious. It’s a practical tool that helps us to regain focus on the present situation and calm down. This grounding technique uses your 5 senses to focus on the moment you’re in, enabling you to let go of anxious or stressful thoughts.
This technique asks you to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety. Read on to find out how to use the 5-4-3-4-2-1 coping technique for anxiety.
5 things you can see
The first step to the 5-4-3-2-1 coping technique for anxiety is to name 5 things that you can see.
Look around you and count 5 things that you can see and say them out loud. You might be able to see people walking by, birds flying in the sky, or the rain running down the window. Whatever it may be, as long as you can see it, it counts.
Take a deep breath in between each thing you can see. This will help to level your breathing and will begin to calm you down.
4 things you can touch
Once you have named 5 things you can see, you can move on to the next step of the 5 senses grounding technique. You must name 4 things you can touch.
Maybe you’re sat on a chair, and you can feel the chair on your legs or back. You might be able to feel the ground that you’re standing on. Even your hands on a table counts. As long as you can touch it, it counts.
Once again, take a deep breath in between each thing that you name.
3 things you can hear
Once you’ve named 4 things you can touch, you can move on to name 3 things you can hear.
Whether you’re inside or outside, you’ll be able to hear things around you. If you’re at home, you might be able to hear the washing machine or the clock ticking in the background. If you’re outside, you might be able to hear birds chirping or cars moving down the street.
No matter what it is, as long as you can hear it, it counts. Remember to keep taking cleansing deep breaths in between each thing that you name.
2 things you can smell
Once you’ve named 3 things you can hear, you can move on to name 2 things you can smell.
It might be easier to do this with your eyes closed, to block out any distractions. Maybe you can smell food cooking in the oven. You might be able to smell flowers or an air freshener nearby.
Whatever it is, as long as you can smell it, it counts. Once again, don’t forget to take those lovely deep breaths. You might be feeling a bit less anxious by now.
1 thing you can taste
Finally, once you’ve named 2 things you can smell, you can move on to name 1 thing you can taste.
You might be able to taste the coffee you had this morning, or some food you’ve eaten. Perhaps you can taste chocolate or a tangy taste of orange from your breakfast.
Whatever it is, as long as you can taste it, it counts. Take 1 more deep breath and you’re done! Hopefully, after this, you feel a little less anxious and a bit more relaxed.