When we experience anxiety, we are not present. To become more present and reduce anxiety, the 5-4-3-2-1 technique can help you to refocus on the present moment. This technique uses our five senses to find the small details - try and have some fun with this!

Here’s how it work:

• What are 5 things you see? Wherever you are, look around and notice the small details of things, notice the patterns or colors.

• What are 4 things you feel? Notice the feel of how your clothes feel on your skin, pick up an item and feel the texture, weight and other qualities. 

• What are 3 things you hear? Notice the sounds you typically tune out, are there constant sounds in the background, are there sounds going on outside? 

• What are 2 things you smell? Notice the smells, what scents do you notice? Move around and notice the different smells in various rooms or go outside.

• What is 1 thing you taste? If you have a piece of candy or gum try that. If not, take a drink, eat a snack, move your tongue around the inside of your mouth and notice the different flavors and textures. 

This technique is great because it is a coping skill you can do anywhere, anytime! No one needs to know that you are using this technique to help reduce your anxiety. So next time you’re feeling anxious, try this coping skill and notice how you feel afterwards.