Anxiety can be debilitating. Whether someone is having a panic attack or experiencing a high level of anxiety, finding a way to ease the mind and return to a state of calmness and clarity can be an extremely difficult task to achieve. That’s why mindfulness/grounding techniques are so important in such a state. Noelle El Saadany, one of the most professional and influential life coaches out there, shares with her audience her favorite mindfulness technique, the 5,4,3,2,1 grounding method, to help cope with panic and anxiety.
According to her, grounding exercises are a simple yet useful technique to use to bring you back to the present and help you realize you are safe and in control. Noelle claims that when someone is consumed with worry, stress, and anxiety, it’s his/her thoughts that race. The human mind, the marvelous machine that it is, can conjure up a whole universe of possible scenarios, terrifying outcomes, fears, and “what ifs.” But, most of this “thought traffic” inhabits either the past or the future – not the present.
There are plenty of ways to combat an anxiety spiral including the “5,4,3,2,1” technique which is a simple yet effective method for regaining control of your mind when panic threatens to take over. The beauty of such a technique is that it can be practiced in real-time, right here and right now. The goal of this technique is to use the five senses to focus on the moment and avoid multiple anxious thoughts that can get in the way of your progress. Just like with any mindfulness technique, begin by concentrating on your breath.
Deep, slow, and long breaths are your priority for achieving a calm state before proceeding to the rest five steps. Then identify any five things/elements that you can see, four things that you can touch, three things that you can hear (this could be any external sound), two things that you can smell, and one thing you can taste (this can include your imagination). This technique is most effective when repeated several times. Repeat this technique as many times as necessary, take your time, notice how you feel afterward.
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