The 5-4-3-2-1 Technique - Refocus, Ground Yourself, and Ease or Prevent a Panic Attack

I first heard about this technique from a woman I dated several years ago. I never forgot it, and since then have heard and read about this technique being used. I have also shared this several times with friends and family members  with positive feedback, so I thought I would share it with you. 

First let's address the fact that panic attacks are annoying, uncomfortable, exhausting and well... absolutely terrifying. Panic attacks can last anywhere between a few seconds to minutes... which then feel like hours. 

You can feel like you're dying, you can't breathe, your limbs may go numb, or you may feel detached from reality. People can also experience a state of general panic that lasts for days.  

I have personally experienced all of the above, and this 5-4-3-2-1 technique has been helpful more than enough times. I am not an expert, take this advice as you wish, for some it may be too uncomfortable or weird to do. I will explain each step of the technique adding what works best for me at the end. 

One last note before we begin. Being grounded, what does this mean exactly? Grounding yourself connects you to this world and puts you in the present. 

Like an electrical cable needs to be grounded in order to function properly, so do you! This practice utilizes the 5 senses to bring you back to baseline and connect back to Earth (the ground).

Let's begin...

You start this technique by naming 5 things you can see

You may be in a deep state of panic as you start this with your eyes already darting around. Well take notice of what you see.  Are you inside? You probably see a picture, a lamp, a pet, a window, a television...etc. 

Are you outside? Are there trees, buildings, people, cars, clouds, insects...?  It can be anything!  There are no rules here. Just think, or speak out loud, 5 things that you see.  Go ahead and practice right now....

Next you name 4 things you are touching or can feel

From the clothes you are wearing, the ground at your feet, the chair under your ass, the breeze in your face, or the hot sun. Your body is in contact with real, physical things, that when you acknowledge you bring yourself back a little more closer to a state of calm.

Now you think or call out 3 things you can hear. 

A dog barking, a neighbor working, a car horn, a train, music, people talking.... In the city you may hear sirens, in the country you may hear a bird singing outside your window. 

There are always sounds, and as an anxious person you are probably more sensitive to sounds than others, therefore you will notice many. 3 will be an easy task and you will be feeling more peaceful as you move through these steps. 

Once you made it this far, name 2 things you can smell

Something good, something bad, food, car exhaust, a fresh rain, damp woods, must... 2 things that you smell at that particular moment.

Now down to 1. Say out loud or think about one thing you taste

Maybe what you just ate, toothpaste, candy, gum, saliva, or your stinky breath (maybe get some gum). 

That's it. The 5-4-3-2-1 technique. By using the 5 senses to make observations you connect yourself to the moment, become mindful, and ground yourself to the physical reality.

I personally like to switch things up. I also repeat this technique, over and over. Some times I name new sights, sounds, or other senses.

 I may speak out loud, whisper, or just think about what I am sensing. I have gone through this for up to 15 minutes on several occasions. 

There are no rules with the 5-4-3-2-1 technique so make this your own! Do what makes you feel good and don't stop until you feel better.

If you have a few moments take a look at my post on Self Care for tips on taking care of yourself and preventing or easing burnout.

If you like what you read please share the wealth and hit your favorite social media link below. 

Stay well my friends! 

Jay