Fellow anxiety attack sufferers, we want to share our quick and easy meditation for when sh*t is getting real: the 54321 grounding technique. It is also known as the Anxiety Attack 5 Things Meditation.
A few years ago, Gerry was meeting with his therapist and she shared some self-help strategies to better enable him to get through anxious thoughts, or even in the middle of a panic attack.
He shared it with me (shannon) when I needed to get out of my panicked state, to be in the moment. We now make this and other relaxation techniques a part of our daily life.
This has come up more often in our lives, and so we thought that if it helps us make it through heavy periods of stress, we should share it with you.
What is the 54321 โ Anxiety Attack 5 Things Exercise
We have talked a lot about how we both suffer from mental health issues. Anxiety and depression are no strangers in our home. We are fortunate that we have each other as support. When one of us is in the middle of a spiraling downward period, the other can help with mindfulness techniques that help us to be present.
We depend on support from each other on a regular basis.
The most common way for us to calm our minds is the 54321 grounding practice. This practice uses the five senses to reset and to be in the present moment.
As my therapist says, โAnxiety wants you to be in the future, the what-ifs, the worse case scenariosโ but having something to do, a practice to reset, is so beneficial.
Letโs Get Started with How the โAnxiety Attack 5 Thingsโ Works
Letโs go through some tips before going through the exercise. First, this can be practiced anywhere, but ideally, you will want to find a place where it is quiet.
Listen, we have done this in our car when anxiety rears its ugly head, stopped and practiced on the side of the road while riding bikes, at the end of the dock near our street, or of course, at home.
Anxiety doesnโt come at convenient times, so be prepared, but quiet without chaos is ideal. Even in a public place, it is a good idea to separate yourself from the crowd.
The 5-4-3-2-1 grounding technique can be practiced using the following steps:
The 5 in the 54321 exercise is to spot 5 things around you: For example, a funky street mural, a coffee shop sign, a retro bicycle, a quirky hat on someoneโs head, and a neon sign that says โAdventure Awaits.โ Finding five things to see is pretty simple.
The 4 is to tune in to 4 sounds: The distant hum of a city, a street musician playing a jazzy tune, laughter from a nearby cafe, and the tap-tap of rain on the window. Sourcing four things to hear can be a bit more difficult if you are in a quiet spot, but give it time.
The 3 is to connect with 3 textures: The softness of a fluffy cloud-shaped pillow, the cool breeze brushing against your skin, and the rough texture of a cobblestone path beneath your feet. Feeling three things is pretty simple, but take in what the items feel like.
The 2 is to sniff out 2 scents: The aroma of freshly brewed coffee wafting from a nearby cafe and the salty smell of the sea. Smelling two things sometimes is easy, but sometimes your nose isnโt finding the second item. We often will just smell our clothing or I will smell my hair, just to have a second thing.
Finally, the 1 โ is to savor the taste: The burst of sweetness from a ripe strawberry you just picked from a local farm. One thing, for us, often is a swig of the water bottle I am carrying.
The Benefits of the 54321 Meditation
You will feel immediate relief, even if it is just a small amount. Whenever I am in the middle of an attack, and I can be reminded to practice it, my body immediately becomes less tense, and my mind feels relief as it is seeking grounding from the five senses.
Before getting into the 54321, if you are able to, take 3 deep breaths. If you are in the trenches of an attack and experiencing anxiety symptoms, it is often difficult to practice deep breathing.
- Instant Mindfulness: Itโs like a shortcut to the present moment. Helps you snap out of the racing thoughts mode and get to the be here now mode.
- Stress Reducer: By redirecting your focus to your five senses, your mind gets a break from worries and stressors.
- Grounding Technique: Perfect for those moments when you feel a bit scattered. It brings you back to reality, like an anchor.
- Increased Awareness: Sharpens your senses. You start noticing details you might usually overlook in the hustle and bustle. Since I do this by the ocean each morning, I often will see the fins of dolphins coming up out of the water. Last week, I heard a dolphin blowing air from his/her blowhole. I donโt think I would have noticed if I wasnโt concentrating on finding four sounds.
- Calming Effect: Deliberately engaging with your surroundings can have a calming and soothing impact on your mind.
- Improved Concentration: Itโs like a mini workout for your attention span. It trains your mind to concentrate on the here and now again, grounding.
- Mind-Body Connection: Connects your mind with your bodyโs sensations, fostering a sense of unity and mindfulness. When you really think about how your body feels, especially when you are stressed, you may even feel; back pain, headache, or other muscle aches.
Signs of a Panic Attack
Anxiety attacks can be very scary. Intense anxiety shows off in different ways. There can be emotional symptoms or physical symptoms of a panic attack. If you have had one, you may have thought that you were having a heart attack.
Itโs important to recognize the symptoms of anxiety, most importantly in unexpected panic attacks. The most difficult thing is to train your mind to consider giving the anxiety attach 5 things mindfulness practice a try. Sometimes you have to be reminded.
You may feel that a specific trigger is going to take you down that road, but most often, you cannot plan an attack. Even those who have anxiety disorders cannot plan for it to happen, but you can know the signs so you are aware of what is going on.
Here are some common panic attack symptoms:
- Intense Worry or Fear: A sudden and overwhelming sense of doom or impending danger. This is a time when negative thoughts are at an all-time high. Your mind goes toward the worst things that would happen for no apparent reason.
- Rapid Heartbeat: Your heart decides to break into a sprint, even if youโre just chilling out. Since anxiety often has no apparent cause, it can happen during busy periods, or literally when you are lying in bed.
- Shortness of Breath: Often there is difficulty breathing, or rapid breathing, like your lungs forget how to function properly. The most important thing is to practice diaphragmatic breathing.
- Sweating: This isnโt the good kind that comes from a good workout, or the head. This sweating is the uninvited kind.
- Trembling or Shaking: You may notice that your entire body begins shaking uncontrollably.
- Feeling Dizzy or Lightheaded: Sometimes you feel like to have to grab onto something because you may fall over, or faint
- Chest Pain or Discomfort: A heavy feeling in the chest, which can be downright unnerving. Again with the heart attack fear!
- Nausea or Upset Stomach: Your stomach can hurt. You can feel nauseous or even like you are having a burning in your gut.
- Feeling Detached: A sense of unreality or detachment from your surroundings, like youโre in a daze.
- Tingling or Numbness: Odd sensations in your body, like your hands become numb or that you cannot feel your feet.
This is one of the most common grounding techniques. We hope that this anxiety attack 5 things regular exercise enables you to have a better quality of life, feel empowered to cope with anxiety attacks, and that you consider trying it during your next panic attack, should you have one.
โTreatment Options
Remember, everyoneโs experience is unique. People experience panic attacks in various ways. There are many different symptoms If you or someone else is going through this, itโs okay to seek professional help.
In fact, we encourage it. A mental healthcare provider may suggest talk therapy and cognitive behavioral therapy, two ways in which help with anxiety relief.
Mindfulness exercises like the 5-4-3-2-1 method allow you to move away from feeling that there is a perceived threat, and help you to create your own safe space, metaphorically speaking.
There are other breathing exercises, coping statements, relaxation exercises, mindfulness practices, and treatment options to help with anxiety. Gerry benefits from the progressive muscle relaxation practice.
Remember, we are not experts in medical care or psychiatric care, nor do we consider this blog post to be medical help or medical advice. We are simply sharing our anxiety attack 5 things mindfulness practice that works for us.
We also have a podcast on how to Stay Grounded When Life Gets Overwhelming which you may find helpful.
Please consult with a health professional if you feel that you are coping with mental disorders or mental health conditions. Please visit our terms and conditions for more on this.
Donโt forget to grab your free holistic wellness checklist. You may find it helpful!
You may also enjoy learning more about the best massage for stress and anxiety.
FAQs | Frequently Asked Questions
While the terms are sometimes used interchangeably, anxiety attacks are usually a reaction to a stressor, whereas panic attacks come out of the blue.
Anxiety attacks typically peak within a few minutes, but the aftermath can linger. Itโs essential to find healthy coping mechanisms.
While itโs challenging to prevent them entirely, managing stress through techniques like mindfulness and self-care can be helpful. Using the anxiety attach 5 things mindfulness practice helps!
