The 5-steps technique helps ground you in a couple of minutes, making it a simple and effective way to calm your mind during anxiety as you stay connected with yourself.
Anxiety, overwhelm or uncertainty are states we've all felt at some point. Things like public speaking, performance reviews, sudden unexpected events, rejection, an argument, or new job duties can make even the calmest person feel stressed. This 5-step exercise can help you stay grounded when you're feeling anxious or panicky.
STEP 1: Grounding.
First, begin with what is real and undeniable:
1.1 Notice that you are human.
1.2 Feel your body's sensations, it could be itches tickles, nausea, headaches, burning sensations, warmth, butterflies in the stomach.
1.4 Recognize your mind with its doubts, memories, wishes, hopes and ideas.
1.5 Take a few minutes to accept and acknowledge all parts of being human.
1.6 Focus on your breathing. Take slow, deep belly breaths into the help you stay calm or get back to a calmer state.
You can now start with the 5-step exercise.
STEP 2: Acknowledge 5 things you can see around you.
It could be a pillow, a plant, a pet, a pen, a spot on the ceiling, anything in your surroundings.
STEP 3: Acknowledge 4 things you can touch around you.
It could be your hands, your legs, your hair, a pillow, the ground under your feet, the wall behind your back.
“Your body is not a temple, it's an amusement park. Enjoy the ride.” ― Anthony Bourdain
STEP 4: : Acknowledge 3 things you can hear around you.
This could be any external sound. Focus on things you can hear outside of your body. It could be the wind, cars passing by, a door opening or closing, a dog barking, children playing, someone singing, the dishwasher, the kettle.
STEP 5: Acknowledge 2 things you can smell.
It could be the smell of some plants, food, coffee, fresh laundry, soap, perfume, the pencil you are writing with. If you cannot locate a scent, you can take a brief walk to find a scent. You could smell soap in your bathroom, or nature outside.
STEP 6: Acknowledge 1 thing you can taste.
What does the inside of your mouth taste like — coffee, orange juice, chocolate croissant, the sandwich from lunch, saliva, toothpaste?
You deserve to feel safe.
If you want to go deeper and establish a solid relationship with your body, book a discovery call for an individual emotional & somatic mastery session.
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