This exercise is useful for helping regulate your nervous system and bring feelings of anxiety under control. This exercise can be used any time you feel out of your depth, worried or in a state of panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.

Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state.

1. Name or acknowledge 5 things you can see
2. Name or acknowledge 4 things you can touch
3. Name or acknowledge 3 things you can hear
4. Name or acknowledge 2 things you can smell
5. Name or acknowledge 1 thing you can taste

You can use this exercise on the go, in a public space or in the workplace, using the 5, 4, 3, 2, 1 method in your head. Though if you want to write them down, thats good too!