Download: Anxious at work? Try the 5-4-3-2-1 mindfulness technique

ByGretchen Vierstra, MA

When you’re anxious or stressed at work, 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 you may be experiencing. 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 and place it in your workspace. It can help remind you to pause and practice mindfulness.

Looking for more? Read this article to learn about the difference between the stress and anxiety

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    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 the executive director of behavior change and expertise at Understood.