a couple of weeks ago, i attended a training on the neurobiology of trauma. the trainer gave us an exercise to help with anxiety. it's become a go-to, especially when dealing with difficult people.
it's called, "5 things," and i'd love to share...
it's called, "5 things," and i'd love to share...
when you feel yourself going to an anxious place, utilize your senses to help you stay grounded.
start by acknowledging:
5 things you can see. anything outside of yourself. it can be the pink mug sitting on your desk or the snake plant sitting across the room.
start by acknowledging:
5 things you can see. anything outside of yourself. it can be the pink mug sitting on your desk or the snake plant sitting across the room.
then, acknowledge:
4 things you can touch around you. it could be your black biker shorts, a pen in your pen cup, one of your box braids. or, the ground beneath your feet.
4 things you can touch around you. it could be your black biker shorts, a pen in your pen cup, one of your box braids. or, the ground beneath your feet.
then, acknowledge:
3 things that you can hear. it can be the sound of the fresh air outside your window, your dog breathing, or, my personal favorite, the sound of your own breath. take a nice, loud exhale if you have to.
3 things that you can hear. it can be the sound of the fresh air outside your window, your dog breathing, or, my personal favorite, the sound of your own breath. take a nice, loud exhale if you have to.
then, acknowledge:
2 things you can smell. maybe it's a candle you pick up and sniff, or some remnant of this morning's coffee that may be left in your cup. maybe it's a comforting smell of your pillow or your blanket.
2 things you can smell. maybe it's a candle you pick up and sniff, or some remnant of this morning's coffee that may be left in your cup. maybe it's a comforting smell of your pillow or your blanket.
finally, acknowledge:
1 thing you can taste. any coffee left over? your gum? this morning's toothpaste? even if you haven't eaten, is there anything you can taste?
1 thing you can taste. any coffee left over? your gum? this morning's toothpaste? even if you haven't eaten, is there anything you can taste?
the beauty of this practice is that you can take as much time as you need to complete it. on less frantic days, i've gone on a walk to reset myself before the next zoom. it's a blessing when this practice turns my anxiety/frustration into gratitude and groudedness.
