How to escape the merry-go-round of thoughts with the 5-4-3-2-1 method

relaxation technique
How to escape the merry-go-round of thoughts with the 5-4-3-2-1 method

There are phases in life that demand an incredible amount from us. Because we have a lot to do, are under a lot of mental stress or suffer a lot emotionally. There are many different ways to deal with tension, fear and worry. What helps one person may only add to the stress for the other person. However, there are some techniques that have been proven to help many people switch off and get out of the ever-faster-spinning merry-go-round of thoughts. This includes mindfulness.

Mindfulness is not about esoteric mumbo-jumbo, it is simply being in the present moment. If we anchor ourselves in the here and now, it is easier for us not to let ourselves be overwhelmed by worries and fears. Because they are usually related either to unpleasant situations in the past or to things that will happen or could happen in the future.

First aid for panic
3 simple breathing exercises for anxiety

02/13/2023

This is how it works: The 5-4-3-2-1 method against acute stress

One technique for getting into the moment is the 5-4-3-2-1 technique. It’s very simple and can help you regulate your uncomfortable feelings and thoughts without trying to repress them. This technique is about using your senses to be mindful of the here and now. Because when you focus on your senses as the anchor point, your brain has no space – or at least a lot less – to think about stress, fears and horror scenarios.

5 things you can see

Start with your eyes. What are you looking at? Where are you? How is it there? What colors can you spot? Find five things around you or on your body that you can see in the present moment.

4 things you can touch

Next, you use your sense of touch. Feel something around you with your hands, such as your clothes or other textiles. How does the piece of furniture you are sitting on or that is closest to you feel like? What texture is it? Feel four different things.

3 things you can hear

Now it’s time to listen. What three noises or sounds can you hear? Are you outside and hear birds chirping, the wind or cars? Or are you inside and can you hear your neighbors in the apartment above you, the hum of the fridge or maybe your pet? is your washing machine running Become aware of three sounds that you hear around you.

2 things you can smell

Our nose can also help us to ground ourselves in the here and now. What can you smell around you? If you’re out and about, the smells of the city could be like food smells from restaurants. At home, you could possibly smell your detergent or perfume on your clothes, or your shampoo in your hair. Use your sense of smell to notice at least two smells coming towards you.

1 thing you can taste

Last but not least comes the tasting. Of course, this is easiest when you’re eating or have eaten. Can you taste any more of it, something sweet, salty or bitter maybe? Or have you just brushed your teeth and still have the taste of your toothpaste in your mouth?

After activating all your senses using the 5-4-3-2-1 method, you will hopefully feel less stressed and tense. The conscious perception of all the things that you can see, feel, hear, smell and taste makes it a lot harder for fears, worries and the merry-go-round of thoughts to take hold of you.

Sources used: insighttimer.com, urmc.rochester.edu

mbl
Bridget