This technique systematically engages each of your five senses to bring your attention fully into the present moment. Focus on noticing details you would normally overlook. Take your time with each step.

1. 1
   Name 5 things you can see. Look for subtle details: the pattern of light on a wall, the texture of fabric, an object you have never closely examined.
2. 2
   Name 4 things you can physically feel. Notice the pressure of the chair beneath you, the temperature of the air on your skin, the texture of your clothing, or the weight of an object in your hand.
3. 3
   Name 3 things you can hear. Tune in to sounds you normally filter out: a distant hum, the rhythm of your breathing, traffic outside, or a ticking clock.
4. 4
   Name 2 things you can smell. Notice scents around you, or bring something to your nose such as a hand lotion, a piece of food, or fabric.
5. 5
   Name 1 thing you can taste. Take a sip of water, chew a piece of gum, or simply notice the current taste in your mouth.

This technique uses physical movement and muscle engagement to reconnect you with your body. Pay close attention to the sensations each action creates.

1. 1
   Take 5 slow, deep breaths. Inhale through your nose for a count of 4, hold briefly, and exhale through pursed lips for a count of 6.
2. 2
   Place both feet flat on the floor. Press down firmly, then wiggle your toes. Curl and uncurl your toes several times, noticing the sensations in your feet.
3. 3
   Stomp your feet on the ground a few times. Focus on the vibration and impact moving through your legs.
4. 4
   Clench your hands into tight fists, hold for 5 seconds, then slowly release. Repeat this 5 times, noticing the contrast between tension and relaxation.
5. 5
   Press your palms together firmly and hold for 15 seconds. Notice the warmth and pressure building in your hands and forearms.
6. 6
   Rub your palms together briskly for 10 seconds. Focus on the sound and the growing warmth.
7. 7
   Stretch your arms overhead and reach as high as you can for 5 seconds. Then release and let your arms drop to your sides.
8. 8
   Finish with 5 more slow, deep breaths. Notice any shift in how your body feels compared to when you started.

Mental exercises redirect your attention away from distressing thoughts by engaging the thinking parts of your brain. These are discreet and can be used in any setting. Experiment to find which ones work best for you.

1. 1
   Choose a category (countries, animals, movies, sports teams, foods) and name as many items as you can. For extra challenge, work through the alphabet: apple, banana, carrot, and so on.
2. 2
   Count backward from 100 by 7s (100, 93, 86, 79...).
3. 3
   Describe in detail how to perform a familiar activity, such as cooking a recipe or playing a sport, step by step.
4. 4
   Pick up any nearby object. Describe its color, shape, weight, texture, temperature, and any other qualities you can observe.
5. 5
   Spell your full name backward, then try spelling the names of three other people backward.
6. 6
   Visualize a place where you feel calm and safe. Mentally describe every detail of that place: what you see, hear, smell, and feel there.