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 moment when we are feeling anxious. This is how it goes:

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.

But Wait! There’s More! You can turn this into a super-cool little happy-box (yes, like a real-life happy place). 

Find a nice little box and collect things that you love: 

5 things to look at: examples 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 feeling anxious, 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 on the run – in which case you probably really need some anxiety coping skills!).

CarrieAnn Lefsaker

Mental Health Student Intern