Math Therapy
5-4-3-2-1 Technique
This is a 5-step sensory grounding technique. Perform each of these steps:
1. Describe 5 things you can see.
2. Describe 4 things you can touch/feel.
3. Describe 3 things you can hear.
4. Describe 2 things you can smell.
5. Describe 1 thing you can taste.
1. Describe 5 things you can see.
2. Describe 4 things you can touch/feel.
3. Describe 3 things you can hear.
4. Describe 2 things you can smell.
5. Describe 1 thing you can taste.
Name Items in a Category
With this technique, you need to list a bunch of items in a given topic. So, if the topic were airplane manufacturers, then you might list: Boeing, Airbus, Embraer, Bombardier, etc... Here are some practice topics:
1. Automobile makes.
2. Computer manufacturers.
3. Colors of the rainbow.
4. Types of bedroom furniture.
5. Fruits and vegetables.
6. Books of the Bible.
7. Bible translations.
8. Countries in the world.
9. World continents.
10. Stock Markets of the world.
11. Types of mammals.
12. Types of insects.
13. Countries in Europe.
14. Capital cities of the world.
15. Kinds of meat people eat.
16. Types of alcohol.
17. Kitchen appliances.
18. Types of cleaning supplies.
19. Pro sports leagues in North America.
20. Types of soda pop.
21. Popular pets people own.
1. Automobile makes.
2. Computer manufacturers.
3. Colors of the rainbow.
4. Types of bedroom furniture.
5. Fruits and vegetables.
6. Books of the Bible.
7. Bible translations.
8. Countries in the world.
9. World continents.
10. Stock Markets of the world.
11. Types of mammals.
12. Types of insects.
13. Countries in Europe.
14. Capital cities of the world.
15. Kinds of meat people eat.
16. Types of alcohol.
17. Kitchen appliances.
18. Types of cleaning supplies.
19. Pro sports leagues in North America.
20. Types of soda pop.
21. Popular pets people own.
Say Things in Order (or Reverse)
Say these things in order:
1. Count from 1 to 50.
2. Count down from 50 to 1.
3. Repeat the English alphabet from A to Z.
4. Count to 100 in tens: 10, 20, 30, etc.
5. Count to 100 in fives: 5, 10, 15, etc.
6. Count to 40 in twos: 2, 4, 6, etc.
7. Count to 30 in threes: 3, 6, 9, etc.
1. Count from 1 to 50.
2. Count down from 50 to 1.
3. Repeat the English alphabet from A to Z.
4. Count to 100 in tens: 10, 20, 30, etc.
5. Count to 100 in fives: 5, 10, 15, etc.
6. Count to 40 in twos: 2, 4, 6, etc.
7. Count to 30 in threes: 3, 6, 9, etc.
Name Items Around You for Each Color
1. Blue.
2. Black.
3. Red.
4. Yellow.
5. Green.
6. Purple.
7. Dark Gray.
8. Dark Blue.
9. Orange.2. Black.
3. Red.
4. Yellow.
5. Green.
6. Purple.
7. Dark Gray.
8. Dark Blue.
10. Gray.
11. Tan.
12. White.
13. Pink.
14. Violet.
15. Indigo.
16. Maroon.
Box Breathing Technique
1. Breathe in for 4 seconds.
2. Hold breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for 4 seconds.
5. REPEAT.
2. Hold breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for 4 seconds.
5. REPEAT.
Other Things to Try
1. Pray to God asking for help.
2. Go to a church and ask them for prayer.
3. Phone a friend and have a conversation.
4. Phone a crisis help line.
5. Search Google for "grounding techniques."
6. Play puzzles, board games, and card games online.
2. Go to a church and ask them for prayer.
3. Phone a friend and have a conversation.
4. Phone a crisis help line.
5. Search Google for "grounding techniques."
6. Play puzzles, board games, and card games online.
This Guy Solved Panic Attacks
Watch the video below, or go to the video onYouTube
Difference Between Panic and Anxiety Attacks
Panic and Anxiety Attack Links