This caught my attention since I’ve been on a journey to manage my anxiety for quite a while now. I stumbled upon the 54321 trick recently, and I have to say, it’s become a little anchor for me during those overwhelming moments.
So, here’s how it works: when anxiety starts creeping in, you pause and take a deep breath. Then, you focus on your surroundings by identifying 5 things you can see. It might be something as simple as the coffee mug on your desk or the leaves outside swaying in the wind. Next, you pick out 4 things you can touch. The texture of your shirt or the coolness of your chair can ground you in the moment.
After that, you listen for 3 sounds around you. It could be the gentle hum of a fan or distant birds chirping. Then, you take note of 2 things you can smell—this one can sometimes be tricky, but even recalling the scent of your favorite food or coffee can be comforting. Finally, you focus on 1 thing you can taste, whether it’s the lingering flavor of a meal or just the taste of your own breath.
At first, it felt a little silly, almost like a kid’s game, but I found that it really helps shift my focus away from that spiraling anxiety. It’s like a reset button for my brain. I’ve noticed that when I actively engage my senses, it brings me back to the present, and that can be incredibly grounding.
Has anyone else tried this technique? I’d love to hear how it’s worked for you or if you have any other strategies that help during those moments of anxiety. It’s all about finding what resonates with us, right?