Last week, as I graded a Paper from one of the students that I teach in my University course, I was reminded of a technique that is available for us to use during times of change, anxiety or stress.
It can be so easy to focus on the thing that is creating the anxiety. Whether it is an upcoming presentation we have to give, performing in a pressured situation or feeling overwhelmed in general, how do we catch our breath and slowdown in order to stay in the present?
The following skill, called the 5-4-3-2-1 technique,
will help you focus yourself in the present in order for you to get
through tough or stressful situations while creating a feeling of
managing the situation.
It is a way of creating ‘Mindful Distraction.’
This technique is a calming skill that takes you through your five senses in order to remind you of staying in the present. The goal is to use your senses to focus on the moment and avoid the overthinking that can get in the way of what matters to you.
To begin, first take a slow, deep focused breath.
Next, look for:
5 THINGS
that you can see (can be something in your office- like the desk lamp, a
water cup, your feet; or something outside the window- such as kids
playing, the tree branches in the wind, etc.)
4 THINGS you can touch- things you can physically feel- your own arm, the back of your chair, your dog (or cat!)
3 THINGS you can hear- it could be the a/c blowing through the vent, voices in the background from the TV, cars outside
2 THINGS you can smell- sometimes it is a cup of coffee, hand lotion on the desk, the smell of your dog
1 THING you can taste- it may be a sip of water, coffee, an energy drink, leftovers from your lunch
Now, take another slow, deep focused breath.
Focusing on your senses will help you be more mindful and will take you
out of the pressure and overload that you are feeling while putting you
back in the present.
Apply this simple technique and enjoy the ability to slow down and redirect your focus!
