Count Down to Calm

Everyone feels a little anxious now and then. There are many ways to calm down the nervous system and one of them is the countdown technique. This exercise helps you shift your focus from the inner chatter to your surroundings. It can help to interrupt your present thought pattern and calm you down.

Exercise:

1.  Sit quietly, put one hand on your heart, and take a few good breaths. Inhale through your nose, and long exhale through your mouth.

2. Look around you and notice or visualize:

• 5 things you can see. Examples: a picture, a chair, a house
• 4 things you can physically feel. Examples: Your feet on the ground, the chair you are sitting on, your clothes touching your skin,
• 3 things you can hear. Examples: Sounds of nature, your breath, footsteps
• 2 things you can smell. Examples: nature, coffee, food, soap
• 1 thing you can taste. Examples: an apple, chocolate, orange juice, coffee

Give it a try.