Our Advice Blog

20

The 5*4*3*2*1 Game

#dealingwithanxiety, #panicattacks

Anxiety attacks can show up at the most inconvenient of times, leaving you feeling overwhelmed and out of control…what do you do? How do you cope?

If you feel yourself slipping into an anxious spiral, try these quick and easy tips to get you back on track and regain your composure. It’s called Grounding and helps sufferers regain their mental focus. Once you’ve done it a few times you will find that any future panic or anxiety episodes can be quickly resolved by using these techniques.


  • Name in your head five things you can see in the room or through the window. Count the number of trees or clouds outside. Take a close look at the chairs, posters, pencil cases or faces.
  • Name four things you can feel or touch. The chair against your back, your feet touching the floor, how your pen feels in your hand.
  • Name three things you can hear, it could be chatter in the room, or a keyboard being used, the whirring of the air conditioning.
  • Name two things you can smell. The musty but familiar smell of the classroom, the grass, your perfume or hair products.
  • Name one thing you can taste, like the gum in your mouth, saliva, what your lunch tasted like.
  • You may also find our blog entitled entitled Learning to Love Yourself useful too.

Remember like anything new it may take a bit of time and practice to get into this mindset, but it is well worth the effort. If it helps make a list of all the things you named during your anxious moments and keep them somewhere safe so you have a reminder of how well you did and what sort of things you noticed.


5 TIPS TO BEATING ANXIETY FEELING POSITIVE

SHARE

Add your Comment

YOUR NICKNAME:

YOUR COMMENT:

CHOOSE YOUR AVATAR:

ARE YOU HUMAN:

   

Comments

Pink123

I get really bad anxiety at times but these steps seem to help a bit during a mild panic attack but I can never seem to focus on them enough during a severe one.

Confirmed Fujoshi

I have my own method of identifying all the different colours and smells in the room.

KoolKid

I'm 10 and I do get very anxious sometimes. I also get annoyed with myself easily. I calm myself down by telling myself "everything will be ok. Don't worry."

Nerverous kid

As i am starting highschool I am haveing way more panic attacks and i don`t want to tell my mom that i think i have anxiety because she might think i am lying or weird or i have lied to her in my life how do i say it is the worst thing for me but i will try doing this

Dancer101??

Great advice👍

dragons!

this is soo helpfull!!!!!!!!!!!!

Ev

I have been experiencing axiety a lot lately and reading this has really helped me. I will try it next time I have a panic or anxiety attack. Thank you once again lil-lets teens! Xx Ev

ASK VICKI

If you have a question about periods, changes to your body or how you're feeling and can’t find the answer on here, ask Vicki for some advice. Just type in your question and press submit.

SUBMIT QUESTION
 

If Vicki can help you, she'll post an answer in the ‘Your questions answered’ page, so don't forget to keep checking it
(and the best thing is nobody will ever know it was you that asked!)