Mental Health Minute

FEBRUARY 2025 MENTAL HEALTH MINUTE Mental Health Minute The Practice of Holding Using the 5-4-3-2-1 Space Technique for Anxiety “Holding space” may be trending, but it’s not a The 5-4-3-2-1 grounding technique is a mindfulness new concept. It means being fully present for exercise that uses your five senses to help you focus someone, allowing them to feel seen, heard, and on the present moment. Paying attention to your valued, without trying to fix their problems. surroundings can interrupt anxious thoughts and Mental health professionals note that this bring your mind back to the present. To ground practice can reduce stress, anxiety, and yourself with this technique, identify the following depression. It creates a safe environment for items: individuals to process emotions, gain clarity, and Five things you can see feel supported, especially during grief, stress, or Four things you can feel personal growth. By holding space, you help Three things you can hear others navigate challenges and find their own Two things you can smell solutions. Here are some ways to practice One thing you can taste holding space for others: As you describe each item, you can say them out 1. Be present - Give the person your full loud or quietly to yourself in your mind. attention and remove distractions like your Engaging your senses can create a mental phone. distraction, which calms your mind and body. 2. Listen actively – Your goal is to listen to Consider these tips when practicing the 5-4-3-2-1 understand, not to respond. Show method: engagement by nodding, maintaining eye • Be as specific as possible. contact, and using phrases such as “I see” or • Take your time, and don’t rush through the “That sounds tough.” steps. 3. Validate feelings – Acknowledging their • Practice this exercise regularly so it becomes emotions and letting them know it’s ok to more effective. feel what they’re feeling is important. • Use this technique anywhere as a discreet way to 4. Offer support – Ask how you can support manage anxiety on the go. them. Sometimes, just being there and • Pair it with deep breathing for a more calming listening is enough, but other times, people effect. might need help or advice. 5. Respect the process – Everyone processes This technique can become a valuable tool with emotions differently, so respect their pace regular practice and mindful attention. and avoid rushing them to feel better or move on. 401 Pennsylvania Pkwy, Suite 200 Office: Indianapolis, IN 46280 Population Health: LHDbenefits.com [email protected]