About 30% of adults suffer from at least one form of anxiety at some point in life. In some patients, these feelings of panic, stress, and worry have a specific trigger. Others experienced generalized anxiety, which occurs chronically without a recognizable cause.
While medication and therapy can help people with anxiety, another effective option lies in mental techniques that help manage symptoms and deal with trigger situations. These so-called grounding techniques help anxiety sufferers to focus on their surroundings and distract themselves from panic and stress.
According to the University of Rochester Medical Center, one of the more effective methods for grounding yourself in the early stages of an anxiety attack is the 5-4-3-2-1 technique. This method relies on each of the five senses to bring a sense of calm and focus to counteract the unwanted feelings of panic, stress, and loss of control.
Here is a closer look at the 5-4-3-2-1 technique and how it can help combat anxiety symptoms.
What are the goals of the 5-4-3-2-1 technique?
Anxiety causes a racing mind, a sense that the situation is out of control, and panic. These symptoms can paralyze you so that you are unable to function. According to Sleep.com, the 5-4-3-2-1 method creates “a sensory feedback cycle that turns your focus from the worries to the here and now.”
By turning your attention to tangible sensations, you achieve two goals. First, you distract yourself from the thoughts and reactions that cause the panic. The second is to focus on the present moment so that you maintain a sense of control over the situation.
While your anxiety symptoms may not abate completely, grounding techniques give you the control to remain functional in the face of a stress-causing situation. If the method is successful, you will still be able to think and act without being overcome by panic. Even if you feel the reactions, they will be less intense.
The long-term benefits of using the 5-4-3-2-1 technique
Anxiety disorders can lead to long-term health consequences, including mental and physical illnesses. Your body may release stress hormones like cortisol. Excessive amounts of cortisol from chronic anxiety can lead to immune system problems, weight gain, and diabetes.
People with chronic anxiety may suffer from illnesses like hypertension and other cardiovascular conditions, migraine headaches, and inflammation in the circulatory and respiratory systems.
Also, 60% of people with anxiety develop clinical depression. Meanwhile, anxiety may worsen existing illnesses by stressing the immune system, causing inflammation, and sapping energy. Simple grounding techniques ward off the worst acute anxiety symptoms and help you avoid long-term health consequences by limiting the effects of repeated anxiety attacks.
Steps of the 5-4-3-2-1 technique
Grounding techniques are most effective when applied early during an anxiety attack. Early signs of an episode include feelings of irritability, apprehension, or tension. Your heart rate may increase even though you are not physically exerting yourself. Your mind may even go blank.
You can apply grounding techniques when you notice these early signs. If you make an appointment with a therapist or visit a psychologist, they will go through the process and tell you to practice at home before you have an anxiety attack. Then, the process will already be familiar when you actually need it.
Other wellness professionals, such as massage therapists, may also be able to offer insights.
Ultimately, the steps of 5-4-3-2-1 technique are as follows:
Five
The first step in the method focuses on the sense of sight. The goal is to find five things that you can see. According to Psychology Today, you should say “I see” and then verbalize five different items you can see. However, the University of Rochester Medical Center directs patients to simply acknowledge the five items.
Four
The next sense to focus on is touch. During this second phase, you will name four things you can touch. You can say or acknowledge that you feel four items. It is essential to only focus on external things while ignoring any internal feelings associated with your anxiety.
Three
Hearing is the next sense to consider. As with touch, you only want to focus on external sounds, such as birds tweeting, the wind, traffic sounds, or anything else you happen to hear at that moment. Name three things before moving on to the next phase.
Two
Smell is the focus of the fourth phase of the 5-4-3-2-1 method. You should acknowledge two different scents. Since it is more difficult to distinguish scents without focusing, this step should bring increased concentration.
One
Taste is the final sense in the cycle. This phase could be the most challenging if you are not currently eating or drinking. The University of Rochester Medical Center suggests focusing on the inside of your mouth and finding remnants of flavors, such as chewing gum, your last beverage, or a previous snack.
Psychology Today suggests a more intensive method that involves going through a longer system by naming five items for each of the five senses. You then repeat the entire five-sense cycle with four items each. During the subsequent phase, you define three things before progressing to two and finally one item for each of the five senses.
You can combine other treatments, such as cognitive behavioral therapy (CBT), with the grounding techniques as well.
Scenarios where the 5-4-3-2-1 technique may be useful
The 5-4-3-2-1 grounding method is most effective when you are confronted with anxiety triggers.
- If you have social anxiety, you can use this technique before you enter the building or area where you will have to socialize.
- If you have a fear of flying or another common phobia, you can perform the 5-4-3-2-1 technique before you board and repeat it once you get to your seat.
- If you have less well-defined triggers, such as generalized anxiety disorder or agoraphobia, you can go through the progression before you leave the house and repeat it intermittently during the day.
A therapist can help you create a customized plan by addressing your particular triggers.
Alternative grounding techniques for anxiety management
The 5-4-3-2-1 method is an effective self-care technique because it does not require medication or therapy sessions. Here are some other grounding methods to try.
- Counting or spelling backward requires concentration. You can say the alphabet backward from Z or spell words in reverse.
- Recite a saying, poem, or story. This technique should use something longer than a simple mantra so that you can focus for more than a few seconds.
- Concentrate on a single object, noting all the details, such as color, shape, texture, and anything else you can find.
You might also take a day to focus on mental health and practice your chosen grounding techniques so that you are confident in the process and results when you rely on them in the real world.