08/05/2023
A simple way to distract yourself from anxious thoughts is to shift to engaging your senses. This technique has successfully helped clients during a panic attack and after discussing something traumatic or upsetting.
Grounding, using the 5,4,3,2,1 Method:
Stop where you are and notice your surroundings in the present moment.
Identify 5 things that you see. For each thing that you see, notice all the details. Say them out loud if appropriate.
Then notice 4 things that you hear. You may have to really pause and concentrate to be aware of all the external sounds around you.
Next, identify 3 things that you feel. You might sense the warmth of the sun on your skin or the ground under your feet. Or your might tough your dog beside you and notice the softness of his fluffy hair.
Now, find 2 things that you can smell? You may notice the smell of new rain, the sweat on your body or the scent of your perfume.
Lastly, what can you taste? You might identify a minty flavor after brushing your teeth or the sweetness from a piece of chocolate.
That's it. It doesn't take long to do and if your mind wanders, gently bring it back to your senses. It's not uncommon for that to happen and will happen less and less with practice.
Try this on your next walk, when taking a shower, before falling asleep or as soon as you notice uncomfortable emotions.
