In a world full of drama, sensationalism and excess, sometimes we just need to step back & breathe. However, that is often easier said than done, especially if we have unconsciously been riding the merry-go-round of emotional exorbitance.
How do you “reset” yourself when you find yourself getting worked up?
Today, I will share what I call the:
“5, 4, 3, 2, 1 Countdown to calm”
Often, when things begin to unravel for us, it is because we are either focusing on past events, or worrying about the future. Being present in the moment helps when we feel any level of distress, including escalating anxiety, a sense of overwhelm or even dissociation.
The “Countdown to Calm” is a way to be present in the moment, and can help restore your overall sense of emotional, psychological, and physical well-being.
The countdown to calm requires you to engage ALL your senses.
Sight
Sound
Touch
Taste
Smell
The concept is simple, calming and QUICK, which is essential.
It works like this:
Count down from 5 to 1.
As you do so, for each number, pick one of your five senses and tie that number to something around you.
Note: Each sense should be used ONCE, and count it down as you work through each step.
5
Things you can See
Identify five things you can see — call them out loud (or in your mind). Focus on what you SEE.
4
Things you can Touch
Identify four things you can touch — touch each one as you count. Focus on the TOUCH.
3
Things you can Hear
Identify three things you can hear — the buzz of your computer, the soft music in the background, muffled conversation around you, etc. Focus on the SOUNDS.
2
Things you can Smell
Identify two things you can smell — smell your coffee, inhale the fragrance of a nearby perfume (or essential oil), etc. Focus on the SMELL.
1
Thing you can Taste
Identify one thing you can taste – Pop a piece of gum in your mouth or eat a small piece of candy- whatever is nearby and safely edible! Just take moment to indulge your taste buds… Focus on the TASTE.
And just like that… you’ve grounded yourself, and (hopefully) found a moment (or more) of zen.
Note:
You can put the five senses in any order you wish… and you can repeat, as often as needed, if the first countdown didn’t bring you to the level of calm you desire.
