The 5-4-3-2-1 Mindfulness Tool to Deal With Your Anxiety| Learn it NOW


We all can relate with the fact that we tend to face anxiety every now and then. Deadline is approaching anxiety, swipes in, have an important exam or interview? anxiety says a hi; have a family event coming up? Anxiety will accompany. Basically, anxiety is a response to our stressful situations which might hamper our performance and leave a detrimental impact on our mental health. Lucky we that there are various tools, therapies, and medications available that can aid in controlling anxiety.

One such tool of mindfulness that is being talked about by health practitioners and those belonging to the field of mental health is: 5-4-3-2-1, a grounding technique to deal with anxiety. In today’s time the tools of mindfulness and its benefits are largely being studied and implemented to bring a shift in lives of people, and this tool is one of them.

This mindfulness tool of controlling anxiety, can help you to bid anxiety related thoughts, feeling, and actions adieu. All you have to do is…

 5-4-3-2-1 and Whoosh anxiety is gone!

Now if you are wondering how counting 5-4-3-2-1 helps me reduce my anxiety, let us clear it for you that this 5-4-3-2-1 is a process of activating your 5 senses. This mindfulness trick is proven to reduce your anxiety.

So, let us learn about this 5-4-3-2-1 mindfulness tool.

To begin with let us set our body ready for the process

Deep Breathing:Breathe in for 5 seconds, hold the breath for another 5 seconds and breathe out for 5 seconds.

Now that you are cool downed, and things have slowed down within you, time to unroll the 5-4-3-2-1 mindfulness tool of controlling anxiety.

5 Things you can SEE

Acknowledge the 5 things that you can see around you. Irrespective of the shape, size, and location just look around and recognize 5 things that catch your attention. Be it a spoon, clouds moving up in the sky, or a bug.

4 Things you can TOUCH

Acknowledge the 4 things in your surrounding that you can touch. Again, irrespective of the texture or looks of it just touch the 4 things around you. It can be your diary, your pet, the floor beneath your feet or even your hair.

3 Things you can HEAR

Acknowledge the 3 things around you that you can hear. Basically, focus on three voices or tunes that are audible to you. Maybe it is the sound of people talking, walking, their phone ringing, birds chirping etc. here, you can also try and focus on more ambient sounds like-ticking of the clock, hum of the fan and many more. Remember you name them and say them out loud.

Also Read: Intimacy and its Effects on Mental Health

2 Things you can SMELL

Acknowledge two things in your current environment that you can smell. The smell of your pen, or hair, the smell of the plant near you, the smell of the fragrance that you are wearing today, once you recognize these smells say it out. If you don’t have anything around you to smell then just close your eyes, remind yourself about two of your favorite smells, think about them and say their name.

1 Thing you can TASTE

Acknowledge 1 thing that you can taste. This one doesn’t really ask to find something to eat (but you have anything to nibble on, go for it and acknowledge its taste- bitter, sweet, berry, whatever it is). It can aftertaste of gum, coffee, toothpaste or anything else that you can sense. But, if you can’t taste anything, say your favorite thing to taste be it French fries or your favorite childhood candy.

End the process with a deep breath again following the 5-5-5 rule.

Breathe in for 5 seconds, hold it for another 5 seconds, finally breathe it out for 5 seconds.

Feeling better?

This mindfulness trick works by allowing you to be in the present. It makes you realize that you are more powerful and calmer in the current moment, which in turn holds the anticipatory ideas and helps you in dealing with the anxiety.

Now you know exactly how to use your 5 senses mindfully and combat anxiety, just remember

Deep Breath 5-4-3-2-1 Deep Breath

Good luck and have a good day…


  1. Simantha

    WOW! Nicely presented.. I am definitely going to use this technique during interviews..

Leave a Reply

Your email address will not be published. Required fields are marked *