Download: Feeling stressed? Try the 5-4-3-2-1 mindfulness technique
Take a moment for yourself with this quick mindfulness exercise.
Expert reviewed by Sarah Greenberg, MA, MEd
When you’re anxious or stressed, it can be hard to focus. Taking a moment to breathe can help. There are brief techniques to help you manage anxiety and stress throughout your day. One is the 5-4-3-2-1 mindfulness technique.
5-4-3-2-1 mindfulness methodPDF
With this method, you use your senses to focus on the present moment. It gives your mind a break from difficult thoughts and feelings. As with any mindfulness technique, make adjustments as you need. It’s all about making it work for you.
Download the instructions above to get started. You can also print the instruction sheet. Place it somewhere at home, in your workspace, or wherever you might need a reminder to pause and breathe.
Looking for more? Read this article to learn about the difference between stress and anxiety.
About the author
About the author
Gretchen Vierstra, MA is the managing editor at Understood and co-host of the “In It” podcast. She’s a former educator with experience teaching and designing programs in schools, organizations, and online learning spaces.
Reviewed by
Reviewed by
Sarah Greenberg, MA, MEd is a
