The 5-4-3-2-1 technique is a grounding technique that can be really useful in bringing ourselves back to the present moment and reducing feelings of anxiety.

And so it might be a good addition to your personal toolbox?

It involves focusing on five different stimuli in your surrounding environment, using the following prompts to name:

5 things you can see:

Identify five things that you can see in your environment, such as a picture on the wall, a plant, a book, your pet etc.

4 things you can feel:

Identify four things that you can feel in your environment, such as the texture of a chair, the temperature of the room, the sensation of clothes against your skin, etc.

3 things you can hear:

Identify three things that you can hear in your environment, such as the sound of a clock ticking, the sound of traffic outside, the sound of birds singing, etc.

2 things you can smell:

Identify two things that you can smell in your environment, such as the scent of a candle, the smell of coffee, the smell of your clothes or skin etc.

1 thing you can taste:

Identify one thing that you can taste in your environment, such as the taste of water, or a mint.

Developed by Dr. John C. Norcross, a clinical psychologist, the tool is designed to shift the focus from internal thoughts and emotions to the external environment, which can be effective in bringing our awareness back to the present moment.

As with many things, it can be worth practicing when you feel calm and at ease, so that it is easier to then draw on in times of higher stress.