I have mentioned the five four three two one method before in my blog post, A Guide to Anxiety/ How to Deal With It. But today I want to talk a little more about it and kind of go into depth about why it works, how and when to use it, and what it is.
What is the 5, 4, 3, 2, 1 method?
The five, four, three, two, one method is a tactic to deal with stress and anxiety. You use it by noticing 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. People typically use this method when they are having a panic attack, or just in general when you are having anxiety.
Why it works
This method works by not only distracting you and making yourself pause, but also using all five of your senses to observe your surroundings. It brings your mind to the present, reminding you that you are in a safe space (unless you’re not). It doesn’t always work, but it is definitely a very helpful tactic to know.
When to use it
You can use this method anytime. It’s quick and quiet and you don’t need anything except your senses to do it. It works best however when you are on the verge of or having a panic attack, less so when you are just feeling continual anxiety or stress. The reason it works for a panic attack so well is because a panic attack is typically an immediate thing. Using this method takes your mind off of the panic, and makes you focus on something else. By the time you are done, your breathing has probably already slowed and your body has calmed down.
I hope this was helpful! Stay in tuned for more tactics to deal with anxiety and stress and I will talk you you again soon.
Hugs,
