Using the 5-4-3-2-1 Technique for Anxiety

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