Five Simple DIY Exercises to Relieve Anxiety -- Exercise #1: 5, 4, 3, 2, 1 Exercise
Anxiety is familiar to many of my clients. It is characterized by symptoms such as a racing heart, shallow breathing, feelings of overwhelm, and the perception of the present moment as unsafe. According to the World Health Organization (WHO), anxiety disorders affect over 300 million individuals worldwide.
When examining anxiety from a biological perspective, we can understand it as a reaction of the sympathetic nervous system. When the brain detects potential danger, the body enters a state of readiness: pupils dilate, the heart rate accelerates, stress hormones like adrenaline are released, and blood is redirected from the core to the limbs to prepare for fight or flight. While this "Fight or Flight" response is vital for our physical survival, its continuous and unnecessary activation can lead to issues such as impaired immune function, cardiovascular problems, sleep disturbances, fatigue, muscle tension, and difficulties with concentration.
One effective antidote for anxiety is to direct conscious awareness back to the physical body. I’ve put together a list of quick and easy exercises that you may try when you notice you’re activated. Each one takes only a few seconds and most can be done anywhere (although not, of course, while driving!). You’ll find the first one below.
1) The 5, 4, 3, 2, 1 Exercise
This exercise utilizes your five senses to ground you firmly in the present moment. Begin by choosing a number between 1 and 10, with one representing the statement, “I am not at all anxious,” and ten representing, “I am exceedingly anxious.” Remember this number, perhaps by jotting it down or taking a note on your phone. Then proceed through the following steps:
a) Sight: Name five (5) things you can see in your immediate environment. Whether it's basic furniture, a cherished family photo, or a pattern on the ceiling, make an effort to notice the details, such as color, form, and texture.
b) Touch: Next, focus on four (4) things you can feel. Pay attention to the tactile sensations around you. Become aware of the fabric of your clothes against your skin, the warmth of the sun on your body, or the feeling of the chair you are sitting in. You can also pick up an object and examine its weight, texture, and other physical qualities.
c) Hearing: Now, concentrate on three (3) things you can hear. Close your eyes and listen to the ambient noises in your surroundings. Pay special attention to the sounds that your mind often tunes out, such as a ticking clock, distant traffic, or the gentle rustling of trees blowing in the wind.
d) Smell: Take a deep breath and identify two (2) distinct smells around you. It might be the earthy aroma of fresh coffee or the scent of an outdoor breeze drifting in through an open window. You can also actively seek out something with a scent, such as a piece of citrus fruit or a flower.
e) Taste: Finally, name one (1) item you can taste. If you have a food item at hand, place it in your mouth. Notice the texture, and the taste. If no food is available, you may sip a drink, or simply focus on any lingering taste in your mouth.
Now that you’ve completed the exercise, pick your new number on the 1-10 anxiety scale. Compare this number to the number you started with. Was there a shift?
I’ll be adding the other exercises in subsequent posts—stay tuned!
At Bodhisattva Bodywork, I offer a variety of stress reduction and trauma resolution therapeutic services in my Madeira, Portugal office, and online via a secure video link. I’m also developing a series of online courses to help balance and heal our individual, communal, and global traumas through cultivation of the Sacred Feminine at www.bodhicittasomatics.com.