Do you experience anxiety/panic attacks? Need to practice a coping strategy or utilize an exercise to ground you? I use this strategy often. It helps me calm down, remind myself where I am, and bring me back to the moment I’m living in with clarity. I decided to make a sticker with the exercise on it, so I can look at it whenever I need to.
When you are experiencing an attack or you feel overwhelmed by your environment:
5: Acknowledge FIVE things you see around you.
4: Acknowledge FOUR things you can touch around you.
3: Acknowledge THREE things you hear. Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell.
1: Acknowledge ONE thing you can taste.
(Source for this Coping Technique: Sara Smith, BSW via the BHP Blog)
Measurements: 1.9” by 3.24”
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