The 5-4-3-2-1 technique is a grounding exercise that helps calm anxiety by focusing your attention on the present moment. Here's how it works:
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Look around and name five things you can see. This helps shift your focus away from anxious thoughts.
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Pay attention to four things you can physically feel, like the ground beneath your feet or the texture of an object.
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Listen carefully and identify three distinct sounds, whether it’s the hum of a fan or the birds outside.
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Take note of two scents in your environment, whether it's the fragrance of a candle or the fresh air.
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Focus on one taste, like the lingering flavor in your mouth, a sip of water, or a piece of gum.
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This simple exercise can help you focus on your surroundings and detach from anxious thoughts.
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