You are not alone if you feel overwhelmed by increasing work assignments, performance reviews, or setting goals for the rest of 2024.
According to a 2022 poll by the American Psychological Association, Americans have become increasingly stressed about daily responsibilities, health, and well-being since 2019, with 27% saying that they feel so overwhelmed on most days that they can't function. To address overwhelming stress, experts recommend calming practices such as meditation and grounding techniques to help.
Life coach and former monk Jay Shetty has a straightforward hack that can help maintain mental well-being, shared with CNBC Make It. "I was introduced to it when I was a monk, and, for me, it's a really great grounding technique," says Shetty.
What is a Grounding Technique?
Grounding is a self-soothing skill for tough days or high stress, managing overwhelming feelings and/or intense anxiety. It's a technique that keeps you focused on the present, helping you reorient yourself to the here-and-now and reality, and serves as a distraction from your challenges.
The 5-4-3-2-1 Grounding Technique
This technique is a grounding exercise for soothing involving all five senses: seeing, hearing, smelling, touching, and tasting, according to the University of Rochester Medical Center Behavioral Health Partners blog.
- Name five things you can SEE
- Name four things you can FEEL
- Name three things you can HEAR
- Name two things you can SMELL
- Name one thing you can TASTE
In the monastery, Shetty learned a technique for being fully present, describing it as taking a mental picture to capture the entire environment, saying, "So when we capture the energy and environment in our minds, through all of our senses, it means all of the senses are present, and we're fully there."
Pausing to connect with your senses for a few moments can help you address worries and anxiety, allowing you to concentrate on the present moment.
As explained by psychology professor Matthew Tull on mental health site Verywell Mind in 2022, this stress relief method, also known as "self-soothing," is something you can do on your own and can be beneficial when you lack time to seek social or professional support.
In a series called "Calm," Shetty shared a shortened version of this exercise by focusing on three things you can see, two things you can hear, and one thing you can feel if you lack time to do so.
According to Shetty, it's still advisable to talk to someone you trust, such as a friend or family member, or seek professional help if you've been dealing with anxiety and stress for a prolonged period. However, if you're going through a stressful phase at work or having an occasional bad day, the 5-4-3-2-1 technique can help calm your mind, bringing you out of your head and into your body through sensory awareness.
