The 5-4-3-2-1 Coping Skill with a bonus 3-D version
You may have heard of this calming method before. It helps us use our five senses to “ground” us and bring us back into the present moment when we are feeling anxious. We pay attention to what we are experiencing in the moment, perhaps coupled with deep breath, and we will find our anxiety easier to manage during stressful situations.
The 5-4-3-2-1 Method Explained
5: Acknowledge FIVE things you see around you.
4: Acknowledge FOUR things you can touch around you.
3: Acknowledge THREE things you hear.
2: Acknowledge TWO things you can smell.
1: Acknowledge ONE thing you can taste.
Your Personal Happy Box: A 3-D Bonus!
Find a nice little box and collect things that you love:
5 things to look at: examples of these five things include photos of loved ones or pets, favorite quotes, funny jokes written down, crossword puzzles, etc.
4 things to touch: fidget toys, a soft, fluffy toy, slinkies, bubble wrap, etc.
3 things to listen to: headphones for your favorite playlist, link written down for a favorite video, tiny wind chimes, a seashell, a bell, etc.
2 things to smell: scented candle, lotion, herb packet, etc.
1 thing to taste: hard candy, chocolate, mint
When anxiety arises, take a deep breath, open up your happy box, and go through the things that you love to calm you and ground you in the moment.
Pro-tip: put together a mini-version in a travel bag if you’d like to take your happy-box on the road or away from your quiet space (or on the run – in which case you probably really need some anxiety coping skills!).
CarrieAnn Lefsaker
Mental Health Student Intern