Also know as "5-4-3-2-1," this tool will help you ground and de-stress when anxiety, panic, or other big emotions have you spiraling.

Mindfulness practices are often recommended in mental health treatment to foster self-compassion, reduce emotional distress, and cultivate a healthier relationship with the mind. Studies show that mindfulness-based approaches can significantly decrease symptoms of anxiety and depression. These practices have also been shown to help individuals with recurrent depression maintain well-being and prevent relapse, offering long-term benefits for mental health recovery.

How to Use the Tool Right Where You Are

Take a deep breath, and feel the gravity of your body against the floor or seat. Continue onto the following five steps for mindfulness.

Once completed, check-in with yourself. How do you feel? You may repeat these five steps as may times as you'd like. Alternatively, you can try again using a mental visualization like a beach or a forest instead.

How to Use the Tool With a Mental Image

The 5 Senses Exercise pair's well with mental images such as those developed with EMDR or meditation practices. When your current environment is overwhelming or overstimulating, you can practice the 5 Senses exercise using a mental safe space such as a peace beach you've once been to or a completely fictional environment like the cartoon world of Adventure Time.

To start, consider closing your eyes or finding a soft gaze on the floor or wall in front of you. Bring up the mental image of the place to which you want to psychologically teleport. Then go through the steps of the 5 Senses Exercise as described above.

Similar to the exercise using your actual surroundings, check-in with yourself once you've finished. What's happening in your heart, your mind, you lungs? Continue the exercise until you feel as calm as you wish.

What if I Can't Smell or Taste Anything?

As much as possible, you are encouraged to try your best at identifying something in your current environment or mental image for each of the five sense. However, sometimes our nose is clogged. Sometimes we can't taste anything because it's been hours since we've eaten and there's just nothing there.

In these cases, try to fill in the gaps in the exercise with your favorite smell or taste, and take a mindful moment to really remember what that experience is like.

Ultimately, there's no wrong way to practice 5-4-3-2-1. As long as you are turning your attention to mindful awareness, you're doing it!