5-4-3-2-1 Exercise is an easy way to get rid of anxiety. It’s just a focused exercise. When using it, you focus on the threat-free ones around you. Doing so puts aside the thoughts that create anxiety.
Better than counting sheep
Exercise was originally a technique to help people fall asleep. I reused it and named it 5-4-3-2-1 Exercise. This is to give clients afraid to fly out of the vicious circle that anxiety-producing thoughts cause the release of stress hormones. Of course, focus people on anxiety thinking that releases more stress hormones.
Is it possible to stop a panic attack?
5-4-3-2-1 can stop panic attacks if used early. This means that you have to sense when a person is heading for a panic. Not everyone can do it. If you use 5-4-3-2-1 too late, you may experience a panic. And in an overwhelmed state, any effort to stop the panic will increase the overwhelming. Use it fast enough to prevent panic. If used late, panic will be exacerbated.
Do you follow the flow?
A few years ago, Claire Weekes of Australia pointed out that once a panic attack begins, the best way to get out of the attack is to go with the vehicle. She advised panic patients to carry out the course without resisting the panic. Resistance-because it increases overwhelming-sustains the attack longer. Going along the flow (if the flow is a panic attack) is not as easy as it sounds.
A better way to stop panic..
I will teach you how to do 5-4-3-2-1, but it is not the only one. If a panic occurs without warning, 5-4-3-2-1 will not stop it. A new exercise, enhanced exercise, is possible. Instead of expecting no panic, train your mind to avoid panic at all. This more advanced exercise is taught in my book, Panic free..
Method 5-4-3-2-1.
Sit comfortably or recline. Focus on the object in front of you. Focus on it throughout the exercise. If your eyes are misaligned, replace them. Exercise loudly first. Then try quietly. See if one works better than the other.
- Say “visible” and give it a name such as “you can see the chair” in the peripheral vision. Then say “I see” and give the peripheral vision a different name. Continue until you have created five seeing statements.
- Say “I can hear you” and give a name to what you hear, such as “I can hear the car outside.” Then say “I can hear you” and give it another name you heard. Continue until you have created five hearing statements. (If you don’t hear 5 different things, repeat what you’ve already named.)
- Say “I feel” and name something that feels physically rather than emotionally, such as “I feel my arms on my feet.” Continue until you have created five emotional statements.
This completes the first cycle. You need to concentrate. That’s exactly what you need. Just focus on what’s not threatening and you’ll be more relaxed as the stress burns out without being replaced.
How about the second cycle? If you always make five statements, you can exercise without using your concentration. Your mind may return to a nasty idea. To stay focused, instead of making five statements, make four statements. Then, in the third cycle, make three statements. Then, in the fourth cycle, make two statements. Then, in the final cycle, make one statement.
You can give it the same name. It doesn’t matter if they are the same or different. Please say anything that comes to your mind. If you lose your count, that’s good because it means you’re relaxed.
Do not do this while driving or operating heavy equipment.
If you want to relax, stop. If you want to be more relaxed or fall asleep, start with 5 statements and repeat the exercise.
Here is a video that teaches 5-4-3-2-1.
