Have you ever caught yourself thinking that you are worried about trifles? Being 10 minutes late, someone looked at you the wrong way, sending a message with a typo — and suddenly there's a lump in your throat, and in your head, it spins: 'It's all over!'
In fact, anxiety is a false alarm. The brain just gets used to dramatizing. Let's reprogram it.
Why do we worry about nonsense?
🔹 Evolution: our brain is programmed to look for threats — even where there are none.
🔹 Scale error: we inflate the problem to the size of a disaster.
🔹 Habit: if you worry often, it becomes the 'background' of life.
The '5-4-3-2-1' method: emergency help for anxiety
A technique that brings you back to the 'here and now'. Take steps slowly:
1️⃣ 5 things you see (for example: a cup, a tree outside the window, a shadow on the wall).
2️⃣ 4 things you feel (the fabric of clothing on your skin, the coolness of the air, the chair under you).
3️⃣ 3 sounds you hear (noise of cars, ticking of a clock, your own breathing).
4️⃣ 2 scents (coffee, perfume, fresh air).
5️⃣ 1 taste (chew gum or take a sip of water).
Why does this work? Anxiety lives in the future ('What if?..'), and this exercise switches the brain to reality.
How to reduce anxiety in the long term?
✔ Fix 'disasters': write down what scared you and what actually happened. 90% of fears do not come true.
✔ Breathe from your abdomen: 3–5 slow breaths in/out reduce cortisol levels.
✔ Ask yourself: 'What will I say about this in a year?' The scale of the problem will immediately decrease.
🔹 Finale with engagement:
Try the '5-4-3-2-1' method right now — and write in the comments if it got easier. What ways to calm down work for you?
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