Mindful Monday's Part 4 | 5,4,3,2,1 Technique for grounding in anxiety

Want some help with feelings of anxiety but aren't convinced about meditation or breathwork? Need something tangible for when those anxious feelings start to arise? This technique can be done anywhere, at anytime, and unlike meditation or breathwork which can draw our awareness to the physical and mental sensations of anxiety, this technique uses our senses drawing us instantly into the present moment.

I first came upon this technique when I began counselling in 2019, I came across it again in 2021 when I began working on recovery from my BPD diagnosis. Although this isn't a 'yogic' technique, in fact it is almost the opposite (in yoga PRATYAHARA means 'withdrawal of senses' where the aim is to ignore the senses that might provide distraction, in fact we are seeking to use the senses) we are using the yogic/meditation principal of non attachment.

For example: if you are focusing on a sound and you hear something like an alarm or siren that might bother you, instead acknowledge what it is you hear, without judgement of if it's a 'good' or 'bad' sound.

HOW TO DO THIS TECHNIQUE

As I said, we are going to be focusing on the 5 senses, these are: SIGHT, TOUCH, HEARING, SMELL and TASTE.

Start with some long deep breaths if you can. This will help to calm you slightly and make you more receptive.

5 THINGS YOU CAN SEE

This can be literally anything, if you are at home perhaps it is a photograph, plant, rug, coffee cup etc. Depending on how much time you have it can be simply listing 5 items that you see, or if you have plenty of time and want to go deeper into the mindful experience look closely at what is in front of you. Observing (without judgement) its shape, colour, shadowing etc.

4 THINGS YOU CAN TOUCH

if you are short of time you can simply feel different parts of your body: your hair, nails, elbows or features of your face. You could touch some of the things you can see, observing their texture. Stuck in an office? How about the texture of your keyboard, the smoothness of the desk, the sensation of being sat on a chair. One of the most effective things to relieve anxiety is to stand on grass if you can.

3 THINGS YOU CAN HEAR

I love conscious listening when I am feeling completely overwhelmed, just letting the sounds around me become clearer. For now just focus on 3 external sounds to help drown out the internal sounds. At home perhaps it is the sound of the washing machine, tv in the background or traffic in the street. At the office? How about the sound of people typing, the low chatter of conversation and people moving around.

2 THINGS YOU CAN SMELL

The next two can be a little challenging, finding things to smell. At home is easier due to soaps, candles and cleaning products. Out and about there are things on the wind, feeling really stuck? Try smelling your clothes, if they are freshly laundered then great, if not then perhaps they have picked up some interesting smells. Even if you can't smell anything don't stress about it. The very act of consciously trying to find smells and becoming more aware of the act will help ground you if you are feeling anxious.

1 THING YOU CAN TASTE

If you have nothing to sip on or eat you can always focus on the memory of something, whether it is food or drink. Don't forget that toothpaste and mouthwash also count!

TOP TIP!

Be prepared, if this technique works for you create a little kit that you can keep at home or in a bag or your desk. Small things that you can take out to look at and touch, maybe some chewing gum and other scents, get creative!

I'd love to know what you would include.

Don't forget to head over to my YOUTUBE channel and INSTAGRAM

Have a beautiful day x