Count down from 5
Cards Against Anxiety (p. 38)
"When you feel yourself edging closer to the panic precipice, use 54321 to take yourself back to safety. This technique is a more grown-up version of I-spy - with the added complication that you have to count down from five.
These five steps are simply to follow, can be done anywhere and will quickly help you to feel more grounded. Have a practice session right now.
01. What FIVE things can you see?
- Count off five things you can see. They don't have to be anything major - a mark on the wall, a window, your hand... anything at all that can see right now. Use your fingers on one hand to tally them, one to five.
02. What FOUR things can you hear?
- Listen out for four different sounds around you, and count them off, one at a time. A rumbling stomach definitely counts.
03. What THREE things can you smell?
- Focus on three distinct things that you can smell. If you struggle with this, sniff your hand, then the bend of your elbow, open a desk drawer or stick your head out the window.
04. What TWO things can you touch?
- What two things in your surroundings can you reach out and touch? Focus on one, then the other.
05. Take ONE big deep breath
- At the end, take a big deep breath, focus on filling your lungs and the feeling of calm as you continue with your day.
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