5 4 3 2 1


Have you ever felt that you are totally overwhelmed?

This is a great exercise to use when your mind is in chaos and you’d like to calm things down a bit.

It is really effective when you feel overcome with negative emotions.

It also works brilliantly for those who suffer from panic attacks.

Perhaps you recognise these symptoms?

Butterflies in your tummy
Your heart starts pumping
You feel nauseous
You are on high alert and feel nervous
Perhaps your skin is clammy

What you need to do is to interrupt this panic and the confusion in your head so that you can think more clearly and get your confidence back again.

This is a system that will help. the great thing is that ti will only take a couple of minutes.

It’s called: 5-4-3-2-1 CALMDOWN.

It does exactly what it says on the tin!

So, next time you are feeling panicked or need to get your head straight – try this exercise.
You can put a halt to those feelings as quickly as 5-4-3-2-1

So, this is what you do…

First of all - think of 5 things that you can SEE.

Simple as that: Just 5 things that you can see Look around you – and list just 5 things that come into your vision.

Next - think of 4 things that you can TOUCH.

Simple: Just 4 things that you can easily touch Look around you – and list just 4 things that come whithin your reach.

Now - think of 3 things that you can HEAR

You might have to think a bit more. Look around you and take your time.
NOTICE: That your mind is calming down?

NOTICE: Because you are thinking of something else you are already starting to feel less panicked.

Carry on…

Next - think of 2 things that you can SMELL.

This might be a bit trickier.
Look around you for 2 things that you can smell

Finally - think of 1 thing that you can TASTE.

That’s all: Just 1 thing close by, that you can taste.
Look around you.

That’s all there is to it!

Just sit and assess your thoughts and feelings. Notice how are you feeling right now.
NOTICE: That becasuse you put the brakes on your old way of thinking… how much calmer you are now feeling.

You are in Control.