---
title: 'Download: Feeling stressed? Try the 5-4-3-2-1 mindfulness technique'
description: 'Take a moment for yourself with this quick mindfulness exercise. '
slug: 5-4-3-2-1-mindfulness-technique
author: Gretchen Vierstra, MA, MPA
reviewer: Sarah Greenberg, MA, MEd
published: '2023-02-17T14:53:57.898Z'
date_modified: '2023-02-22T12:00:00.000-05:00'
thumbnail: https://cdn-images.understood.org/p0qf7j048i0q/5HsYqNUZVUsPoWpqkDOKZK/cdfd6abd5e9a15d2d92ab90103f2791b/Group_625471.png
source_url: https://www.understood.org/en/articles/5-4-3-2-1-mindfulness-technique
lang: en
---

# Download: Feeling stressed? Try the 5-4-3-2-1 mindfulness technique

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 method](https://cdn-assets.understood.org/p0qf7j048i0q/6UBhDFNP25RbCOCksZUzop/7831f800036deb778e464e2f58ce414e/5-4-3-2-1_mindfulness_method_Understood_ENG_accessible.pdf)

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](https://www.understood.org/en/articles/anxiety-why-its-different-from-stress).

---

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