Releasing Anxiety

Written By: Coach MJWe have all had them….anxiety or panic attacks at some level or another, brought on by all different reasons.

The 5-4-3-2-1 Method to Reduce Anxiety is one way that I was recently reminded of while taking a mindfulness course to learn ways to reduce stress and anxiety.

This way of calming your mind and body can be done anywhere or anytime.

A few tips to help in this practice before starting it:

• Keep your eyes open and if possible say the words out loud.
• No judgment…like all things we do, practice makes things work better over time. Also depending on our day and the level of stress can make a difference on the outcome.
• Ask someone to help you! An accountability person can be a great way to learn the practice by giving you the cues to start or even recognizing your stress before you do.

You will use your 5 senses to help you find a way to relax. Some will work better than others but together they can work to give a sense of calm. Try saying the answers out loud or even mouth them silently as you get comfortable.

Follow these steps:

Name 5 things you can see around you right now.

Name 4 things you can touch with your hands or body (chair, skin, clothes, cup) and actually touch them.

Name 3 things you can hear and listen to the sounds around you (clocks, radio, fan, etc.).

Name 2 things you can smell. This can sometimes be harder depending where you are (food, drinks your skin).

Name 1 thing you can taste or even better one positive thing about yourself!

Mindfulness, like exercise takes practice – it may not be perfect but over time will get easier to do. Talking about ways to reduce stress can be a part of a fitness plan, and learning coping mechanisms is an important part of a healthy lifestyle. Managing both our physical and mental health are 2 key parts to being the best you can be!

To get started on your journey to being the best you can give a shout for a Free No-Sweat Intro to talk and find your path.

Contact Coach MJ at [email protected] !