Just RELAX…
Okay, seriously, I can’t stand it when I hear someone say 'Just Relax.' Honestly, if I could, I would. The amount of fear and stress that consumes me is often unbearable, so telling me to just relax only stresses me out more. I know I need to relax, but the amount of cortisol rushing through my veins makes it nearly impossible for me to JUST RELAX.
When my heart starts racing and my hands begin to shake, my breathing gets shallow and faster. How in the world am I going to just relax? So telling me to just relax is as helpful as telling a fat guy to think skinny."
I do however believe that learning to relax our nervous system is extremely beneficial, but how? Start to learn how to put this ground tool into place, before the panic attack starts so that your body can feel safe and grounded.
The "5, 4, 3, 2, 1" grounding technique is a mindfulness exercise used to bring awareness to your surroundings and help ground yourself in the present moment. Here’s how you can explain each step:
Identify five things you can see:
This step encourages you to visually observe your environment. Look around and name five objects or details you can see. For example, you might see a desk, a window, a plant, a book, and a lamp.
Identify four things you can touch:
Now, focus on your sense of touch. Identify four things you can physically touch or feel around you. It could be the texture of your clothing, the smooth surface of a table, the warmth of sunlight on your skin, or the softness of a pillow.
Identify three things you can hear:
Shift your attention to your sense of hearing. Listen closely and identify three sounds you can hear in your environment. It might be the hum of a fan, birds chirping outside, people talking, or the ticking of a clock.
Identify two things you can smell:
Next, engage your sense of smell. Try to identify two distinct smells around you. It could be the aroma of coffee, fresh flowers, food cooking nearby, or the scent of soap.
Identify one thing you can taste:
Finally, bring awareness to your sense of taste. Identify one taste you can experience right now. This could be the lingering flavor of your last meal, a drink you've recently had, or even the taste of toothpaste if you've brushed your teeth recently.
The purpose of this exercise is to ground yourself in the present moment by actively engaging your senses. It can be especially helpful during moments of anxiety, stress, or when you feel disconnected from your surroundings. By focusing on what you can see, touch, hear, smell, and taste, you bring yourself into the here and now, promoting a sense of calm and mindfulness.
You are worth it, take time for yourself, hire a coach, go for a walk, and learn to breathe again, but do the work your mind, body and soul need. I’m here for you when you are ready to get started.
YOU ARE LOVED & YOU ARE SEEN.
