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Nourishing Body & Soul

READ ABOUT MIND/BODY NUTRITION & FACETS OF TRUE NOURISHMENT 

One Amazingly Simple Trick for Calming an Anxious Brain

Writer's picture: Tracy AstleTracy Astle

This article came to my inbox and it was so helpful I had to share it with you all.




HOW TO EASE ANXIETY WITH THE ‘54321’ MINDFULNESS TRICK -

Chelsey Ritschel, published March 4, 2021 HERE


When anxiety threatens our peace of mind, it can be difficult to stay in the moment. But one mindfulness tool used by multiple psychologists has the potential to pull our brains free from the anxiety by grounding us in the present.

The “5-4-3-2-1” tool is a simple yet effective method for regaining control of your mind when anxiety threatens to take over - and it consists of more than counting backwards from five. Rather, the hack helps bring us back to the present by relying on our five senses - sight, sound, touch, smell, and taste.

The first step encourages those suffering in a moment of anxiety to look around at their surroundings and identify five things they can see at the moment.

Next, identify four things you can hear, three things you can feel - which can be anything from your feet in your shoes to a ring on your finger, then two things you can smell. And finally, one thing you can taste - which can even be your tongue as long as you can taste it.

The steps can be done quickly - and the effectiveness of the tool has been widely backed.

Ellen Hendriksen, a clinical psychologist and the author of the forthcoming book "How To Be Yourself," told Vice: “Bringing our attention to our senses grounds us in the present and counting the items interrupts the spinning of our thoughts.” Recommended

And the Mayo Clinic Health System also suggests trying out the exercise to minimize the feelings of anxiety - as the exercise can “shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns.” The trick, which relies on sensory awareness, is rooted in mindfulness - and apart from anxiety, it can help treat depression, addiction disorders, lower blood pressure, and relieve stress, according to Harvard University's Helpguide.org.

So the next time you are feeling anxious, focus on what you can see, feel, and touch - and ignore the insecurities that only exist inside your head. This article was originally published in February 2018. The 5-4-3-2-1 exercise is the copyright of SOAR Inc Fear of Flying program.




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debbieastle85
Sep 16, 2021

Good ideas! I just started exercising again after a 3 year hiatus. Bike riding is so calming.

My blood pressure was starting to rise.

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