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Tools for Anxiety reduction

Anxiety tips 101


When you feel an anxiety attack nearing, take a moment to survey your surroundings.

Find the following:

5 things you can see: Lamps, Artwork, Trees, Signs, People, Pets, Cars, etc., In great detail define each item (as though you were describing the object to someone with a blindfold on.)

4 things you can touch: Find objects with varying textures. Clothes, Jewelry, Pillows, Books, Rocks, Trees etc., In great detail define each item (as though you were describing the object to someone with a blindfold on.)

3 things you can hear: Cars, Music, Birds, Fans, Water, White Noise, Chatter etc., In great detail define each item (as though you were describing the object to someone with a blindfold on.)

2 things you can smell: Perfume, Lotion, Food, Mints, Oils, Candles, Books, Plants, Flowers, Dirt etc., In great detail define each item (as though you were describing the object to someone with a blindfold on.)

1 thing you can taste: Food, Mint, Gum, Drink etc., Requires one to keep a piece of gum or mint in their wallet, purse etc.

This is a grounding exercise that engages your 5 senses and can help divert an attack.


Engaging your senses allows you to take control over the anxiety when you feel as though you’ve lost control of your surroundings.


It takes practice ... stick with it!

You and your peace of mind are worth it!


Hugs, Teri



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