Reduce Anxiety With This Quick Skill

Anxiety is widespread and can impact anyone. Overall, the experience of anxiety is subjective, and you’re valid in what you feel. Whether you are worried about a situation, nervous, or fear the worst.

Likewise, maybe you have trouble sleeping, emotional or relational difficulties, and are struggling on the job.

The reasons and triggers may differ, but the experience is generally the same and can be paralyzing.

Use this reverse-order technique the next time you’re experiencing anxiety and can’t seem to steady your mind.

  1. Focus on your breathing. Take deep, long, and controlled breaths to help maintain a sense of calm.
  2. Identify 5 things that you see around you. You don’t have to say anything or name them; just make yourself aware of the present.
  3. Identify 4 things that you can touch. Taking the previous step further, notice the objects or items near that you can physically touch. Again, you don’t have to move or feel these items — just become aware.
  4. Identify 3 things you can hear. The key is to focus on the surrounding sound and identify the noise. Whether it is internal like your stomach churning or external as the sound of a passing car.
  5. Identify 2 things you can smell. Depending on where you are, the smell may be more significant or minimal. If you have to move to find a scent, then adjust accordingly and regain focus.
  6. Identify something (1 thing) you can taste. Can you taste your last meal or what you had to drink? A piece of gum, mint, or candy? Have you not eaten in a while? What does that taste like for you?

Take-home

When it comes to anxiety, the experience can be too great, making it challenging to be aware of what’s going on in the present moment.

Use this skill to ground yourself in the present, allow for a mantrapositive self-talk, and calm your mind. Please let me know if it works for you or doesn’t. Don’t hesitate to share your thoughts in the comments below.


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Read the 30+ Mental Strength Hacks guidebook to build emotional resilience and sharpen your mind.

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