1. The 5-4-3-2-1 Grounding Exercise
When anxiety spikes, this technique anchors you in the present through your senses. Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
2. Box Breathing
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Repeat 4–6 times. You should feel calmer within 2 minutes.
3. The STOP Practice
- S — Stop what you are doing
- T — Take a breath
- O — Observe your thoughts and feelings without judgment
- P — Proceed with awareness
4. Mindful Walking
Pay attention only to the physical sensations of walking for 5 minutes. When your mind wanders, gently bring it back.
5. The Body Scan
Slowly move your attention from head to toe, noticing sensations without trying to change anything. Excellent before sleep.
Starting Small
Choose one technique and practise it daily for a week. Consistency matters far more than duration.