5-4-3-2-1 Technique

This technique requires you to purposefully take in details of your current surroundings using each of your senses. As you make your way through each of the senses, you can either name the corresponding objects out loud or you can write them down.

1. What are 5 things you can see? E.g. an object you haven’t noticed before, reflections of the sun or something outside.

2. What are 4 things you can feel? E.g. the temperature of the room, a light breeze, your clothes on your body or your chair.

3. What are 3 things you can hear? – E.g. a distant TV, traffic, a ticking clock or someone talking outside.

4. What are 2 things you can smell? – E.g. flowers, candles, food, air freshener or perfume.

5. What is 1 thing you can taste? – E.g. chewing gum, your lunch or coffee.

Progressive Muscle Relaxation (PMR)

PMR is a deep relaxation technique based on the simple practice of tensing and then relaxing one group of muscles at a time. You can use audio instructions or our PMR chart. If using the chart, remember that for hands, arms and legs, tense and relax one side of the body at a time.

Before starting, make sure to lie down on your back and stretch out comfortably.

1. Breathe in through your nose and tense the first muscle group for 5-10 seconds.

2. Breathe out and completely relax the muscle group (it is important that you do not relax gradually but all at once).

3. Stay completely relaxed for 10 to 20 seconds before moving on to the next muscle group (take time to notice the difference between how your muscles feel when they are tense and how they feel when they are relaxed).

4. Make your way through all of the muscle groups in order.