When we are feeling overwhelmed it is usually because we are stuck thinking about one of two things….
The first is the past. Worrying or feeling bad about something that has happened to us, or something that we did that had a negative effect on us.
The second is the future. Worrying or feeling bad about something that might happen in the future and how it would impact us.
The exercise below will help you to stay a bit more in the present moment.
It makes use of your five senses (sight, touch, hearing, smell and taste) to remind you of where you are in the present moment and can help you to start to feel less overwhelmed and more in control.
Give it a try and see if it helps!
The exercise is called The 5,4,3,2,1 Game and here’s how it works
First up, I want you to look around, wherever you are and I want you to name out loud (or in your head) five things that you can SEE (e.g. table, chair, bookcase, tree, river, train, bird, pen, bench etc)
Next, I want you to name four things that you can TOUCH (e.g. steering wheel, shoe, cat, railing etc)
Now, I want you to name three things that you can HEAR (e.g. car, snoring, electricity sound, washing machine, people talking, TV etc)
Moving on to two things that you can SMELL now (e.g. perfume, your shampoo, fabric conditioner on your clothes, blossom, food, air diffuser)
And finally, I want you to name one thing that you can taste (e.g. toothpaste, the last thing you ate, the last thing you drank, chewing gum etc)
Notice how you feel after doing this exercise and remember, it’s something you can do any time, any place!
