anxiety self-management · 3 min

Five, four, three, two, one

Five, four, three, two, one offers one bounded help-now step without promising a particular feeling or outcome.

Use when: panic sensations, spiralling thoughts, difficult event

How the practice works

1. Read the frame This is for building tolerance, not for escaping. You aren't doing it wrong if the feeling stays.
2. Examine each lens Name what is here now.
3. Record what you notice What is one neutral fact about the room now?

Primary source: Origin: Grounding, applied relaxation, and CBT for panic · Limited or mixed research