Drive Your Anxiety Away With This 5-4-3-2-1 Coping Technique!

Let’s talk about anxiety. Who doesn’t have it? We all do in our own unique ways. Some admits it and talks about it openly while some prefer to not even put it out there in the public. Amidst the pandemic that doesn’t seem to go away anytime soon and the most-awaited US presidential election results which might be coming in anytime soon, I don’t see why we shouldn’t talk about anxiety. As much as we hate it, just admit it. It is always going to be there as long as we live.

Stress and anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. It happens when you are forced to deal with one of your biggest life changing situations such as when you are taking your high school final exams, taking a flight, during a job interview or even before you perform on a stage because life is all about changes. As exciting as it is and as positive as your decisions can be, it is also important to make sure your mental health is not declining in any way.

The question is how do you get rid of it? Unfortunately you can’t get rid of it permanently. You can minimize your anxiety and shift your focus away from whatever that you are dealing with right now. Especially if you are encountering unhealthy thought patterns lately or even depression, addiction disorders, high blood pressure or even stress. So the next time your anxiety or stress attacks, use this mindfulness tool that most psychologists find it effective to keep you grounded and stay at the moment.

You can gain control of your mind by just relying on your 5 senses; sight, sound, touch, smell and taste. The steps are pretty easy to follow through and if it’s proven to be highly effective, why not try it? Earlier this week, I stumbled upon this technique and I thought it would be interesting and useful for you and also for me when we have some sort of panic or anxiety attack any time near future. The technique is called the 5-4-3-2-1 coping technique and allow me to explain further.

First, try to calm yourself down. Then, take slow, deep and long breaths. Once you find your breath, go through these steps to help you ground yourself.

List out 5 things that you can see around you 👀

It can be anything that you see up in the sky or on the ground surface or maybe even things you can see in the building or room that you are in.

List out 4 things that you can touch around you ✋

You can start with your body parts or anything that you could reach. You can step on something or even use your gadgets that is closer to you.

List out 3 things that you can hear around you 👂

I’m sure your mind is trying to talk to you right now but instead of focusing on that, use your ears to hear the external noises around you. Maybe something like a dog barking, a clock ticking or even a car horn.

List out 2 things that you can smell around you 👃

Quite challenging but not impossible especially when you are in a room with nothing to smell around you. Perfumes, colognes, soaps or even wood works.

List out 1 thing that you can taste around you 👅

Doesn’t have to be just food or drinks. It can be anything that you are willing to taste. Toothpaste, chewing gum or even coffee beans would suffice.

Don’t forget to end this exercise with a long deep breath.

So the next time you feel exposed, insecure or vulnerable, try focusing on this 5-4-3-2-1 coping technique and let me know how it worked for you.