We live in a society where we are constantly on the go and focused on what’s next. Tech stress, work anxiety, too many social engagements – it’s no wonder, according to a study through The University of Melbourne, a third of Australians feel they are under chronic time stress – that is to say, they have too much that needs to get done and not enough time to complete their tasks.
It’s fair to say that many of us recognise the different stressors we are under and do what we can to prioritise what is most important. But sometimes we just need to step back and breathe in the midst of the madness in order to become more grounded and reduce anxiety in the moment.
So how can we do this easily – whether we’re at home, at work, or out in the world?
5, 4, 3, 2, 1 Coping Tool for Work Anxiety and Other Stressors
Connecting to your 5 senses can be an effective way to bring you back to the present. A clever little coping tool called the 5, 4, 3, 2, 1 technique can help you refocus, regain a greater sense of calm and help you ground yourself in the present rather than worrying about the future by intentionally taking in your surroundings using all 5 senses.
Let’s take a look at how it works.
5. Sight
Simply find 5 things around you that you can see; try and start to ground yourself. Notice your pet. Notice your hands. The flowers. The cafe. Your kettle. You get the idea. Begin focusing on what is present and start to release those negative thought patterns.
4. Touch
Find 4 things you can feel physically. They don’t have to be things you can touch with your hands. It can be a pillow or leaves on a tree. But it can also be the ground under your feet or the chair underneath you. Try not to let your mind wander as you move from each new item.
3. Sound
What are 3 things around you that you can hear? The breeze in the trees? The typing of the keys on your colleague’s keyboard? The gentle breathing of a pet? The rain on the window? Rather than focusing on internal sounds (like your breathing or stomach growling) focus on what is surrounding you. Continue to take in what is around you in the moment.
2. Smell
Now take the time to find 2 things you can smell. If you’re home or in the office, this can be soap, a candle, coffee…outside it can be flowers, the grass or the scents coming from the cafe down the road. If you can’t smell anything right away, gently walk with intention toward where you might discover a smell. Take this as an opportunity to feel the ground underfoot with each step you take, to keep you focused on the present.
1. Taste
Finally, it’s time to discover 1 taste. A wonderful taste that puts a smile on your face! A bite of chocolate or a sip of tea. It can sometimes be difficult to find this easily nearby, so consider having gum or candy in your bag, wallet or car to have handy so you always have access to your final sensory step.
Once you’ve gone through all 5 senses, take a deep breath and release. Hopefully, you find yourself feeling a little bit more relaxed and in the present moment. Go back into your day with a greater sense of calm – and whenever that stress bites back, return to your senses.
Much love,
Minaret x
