World Wellbeing Week

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On the last day of World Wellbeing Week, here is a simple and effective technique to help manage negative thinking.

We live in a world filled with uncertainties and it's all too common to be overwhelmed by stress and anxiety. This state of being can often lead to negative views of feeling worthless or unloved. Emotions such as sadness and fear can result in unhelpful behaviours, such as prolonged sleep and isolation from loved ones. Breaking this cycle can be challenging.

There are simple wellbeing practices that can support our mental health. Grounding techniques help by shifting attention away from negative thoughts, memories or worries and refocusing on the present moment.

The 5,4,3,2,1 technique is one of the easiest mindfulness strategies for managing anxiety and stress. It can be used almost anywhere and at any time. This method engages all five senses and relaxes the body and mind.

Name 5 things you can see

Take a moment to spot five things in your environment. Whether it's a favourite coffee cup or a book on the bookshelf, the goal is to really see the details—like colour, shape, and size. By shifting your focus to your sense of sight, you disrupt the cycle of anxious or stressful thoughts.

Name 4 things you can hear

Close your eyes and listen for noises around you. They could be anything from a ticking clock to birds singing, or people talking in the distance. Identifying these sounds helps steer your mind away from inward worries and more toward the world around you, anchoring you in the present moment.

Name 3 things you can feel

Concentrate on the sense of touch to further ground yourself. Become aware of three things you can feel. They could be the fabric of your clothes against your skin, the texture of an item you're holding, or the sun on your skin.

Name 2 things you can smell

Take a deep breath and identify two distinct smells around you. They could be the welcoming aroma of fresh coffee or the clean scent of hand soap. Tuning into these smells helps shift your focus from looping thoughts to your immediate surroundings, reinforcing your connection to the present moment.

Name 1 thing you can taste

Finally, focus on your sense of taste. You might want to take a sip of water or simply focus on the lingering flavour of toothpaste in your mouth. Centring on this final sense completes the cycle and firmly brings you back to the present moment. (Shetty & J, 2023)