Dr. J here,
I hope you were able to get some breathing exercises done this past week. This week we would like to add another activity called mindfulness. The easiest way to be mindful is use your five senses. This can help you pause when life is busy and can decrease anxiety and worries. You can spend time with just one sense or all senses. Try this:
Find a quiet, comfortable place to sit or lie down. Maybe turn on some soft, calming music. Try to focus only on your surroundings for 5-10 minutes.
Five - Look at five things you can see around you such as a clock or furniture.
Four - Think about four things you can feel such as the wind, the chair you are sitting in or your feet on the ground.
Three - Listen for three sounds you can hear such as birds chirping or car horns.
Two - Find two things you can smell such as food in the kitchen or fresh cut grass.
One - Think about one thing you can taste such as toothpaste or breakfast.
Pause and try this once a day or a few times per day and see how this helps your worries or stress.
Until next time,
Dr. Jordan L. Nordquist
Board Certified General Psychiatrist
Board Certified Child and Adolescent Psychiatrist