RISE Blog | The 5-4-3-2-1 Mindfulness Method

By: Amy McPherson, Peer Educator
October 14th, 2021

Papers? Homework? Midterms? Eek! The month of October is already spooky enough without the added stress of school. One great way to combat the Sunday Scaries (or any other anxiety-inducing scenario) is through practicing mindfulness.

Mindfulness involves temporarily setting aside worries in favor of identifying what is happening in real time. Some people engage in yoga, breathing techniques, or coloring in order to center their thoughts through mindful activity. However, a more simplistic style of mindfulness is useful when dealing with suddenly overwhelming stress or even panic attacks. In these tense moments, it can feel incapacitating to do much else besides think. The 5-4-3-2-1 Method is an easy mindful guide to quiet the thunderous storm of thoughts within.

The 5-4-3-2-1 Method (also called the “Countdown Method”) encourages focusing on the present moment through using the 5 senses. By concentrating on the sensory information your body is currently picking up, your brain is wrenched away from past or future worries. Stress levels can begin to decrease as more emphasis is put on the here-and-now vs. the what-if. Grounding yourself by becoming increasingly aware of the world around you is the first step towards feeling more in control of any situation and sorting through tumultuous emotions.

To implement the 5-4-3-2-1 Method, answer the following questions about your surroundings:

1. What are five things you see? It could be the setting (inside, outside, house/apartment), objects (window, mailbox, flower), or even a nearby person.
2. What are four things you can touch? Identify what's under your feet (the grass, your shoes, fuzzy socks) or other ways your body is taking in the surrounding atmosphere.
3. What are three things you hear? These can include the air conditioning, music in the background, etc.
4. What are two things you smell? Maybe it's the aroma of the room you're in or essential oils from a diffuser.
5. What is one thing you taste? Notice what your tongue senses: Perhaps it's the minty aftertaste of toothpaste or simply the inside of your teeth.

The order of the five senses is not crucial, but the act of acknowledging multiple present objects and senses in the moment is. Slowing down a stressful mind by forcing the identification of the five senses grounds anxious thoughts from amplifying or multiplying. Instead, the brain enjoys simplistically recognizing items of reality while taking a break from life's stressors.

The next time anxiety tries to kick your brain into high-gear, use the 5-4-3-2-1 Method. Appreciate the warmth of the sun on your face, notice the wind of a fan tousling your hair, acknowledge the subtle smell of your environment. Being mindful of the present moment can turn a spooky situation into a calmer context. Your body and mind are connected; tuning into what your senses are telling you can help pacify the panic and soothe the circumstances.

Regardless of past experiences, the present moment is always happening. Moving through new stressors as they happen will become easier through practicing staying aware of external stimuli. Make the most of all the appropriately bone-chilling activities October has to offer without the eerie existential crisis.

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