5, 4, 3, 2, 1 Strategy
I can think of five things I am grateful for or 5 experiences that have brought me joy.
Today, my five are: my family coming to visit, last night’s sunset, my apartment, my job, a text message I received yesterday.
I can think of four things I can see.
Today, my four are: the money my uncle hid in my candy jar that I just found, a note from my cousin, a table, and my computer.
I can think of three things I can smell.
Today, my three are: bleach from my laundry, the eucalyptus and sage air freshener in my apartment, and sun on my skin.
I can think of two things I can feel.
Today, my two are: the rug under my feet and the pillow behind my back.
I can think of one thing I am looking forward to in the immediate future.
Today, my one is: finishing cleaning my apartment.
If I am not able to move on, I write it down on a piece of paper and put it down. I set a timer on my phone, and give myself 5 minutes to think of what (if anything) I can or should do to fix the problem. After 5 minutes, I write down my proposed solution and then I throw the note away. It usually helps me feel more in control and in touch with my surroundings.
When I feel anxious or sad, I tend to turn inward, but this exercise helps me focus outward. I hope that it will help you, too.