Tackle anxiety or panic attacks in 30 seconds

If you're feeling anxious or panicked, you can ground yourself in a few simple steps using the '54321' grounding technique. You can do this any time, any place.

How to do the 54321 technique

Start by taking a few deep breaths. Remember to exhale more slowly than when you inhale, as this brings the parasympathetic nervous system (responsible for 'rest and digest') back online. Then take the following steps.

1. Notice 5 different things you can see. Take a few seconds to notice them all.

2. Notice 4 things you can touch (and touch them).

3. Notice 3 things you can hear.

4. Notice 2 things you can smell.

5. Notice 1 thing you can taste.

If you can't quite hit the number for each step, think about something you'd like to see, hear, smell, etc. Really visualise it.

That's it. You'll notice how calm you feel straight away.