Self-Care: The 5-4-3-2-1 Technique
We all know that hunting for a new job can be stressful. Grounding and mindfulness practices are a constructive way to care for yourself during this employment search process.
The 5-4-3-2-1 technique is a simple activity to help encourage a sense of calm and relaxation if you’re experiencing anxiety or doubt during this challenging time.
- 5: Notice 5 things around you that you can see, and name them in your head (e.g. bench, tree, bird, cloud, car).
- 4: Notice 4 things that you can hear (e.g. someone laughing, wind rustling the leaves, birds cawing, a car engine).
- 3: Notice 3 things that you can touch, and if it’s appropriate, reach out and pat them gently, taking the time to notice how they feel (e.g. rough bark, soft grass, your fuzzy sweater).
- 2: Notice 2 things that you can smell (e.g. the ocean, your shampoo).
- 1: Finally, think of 1 thing that you genuinely like about yourself (e.g. your good intentions, your sense of humour, your ability to remember random trivia, etc.).
What’s great about this technique is that you can do it anywhere, anytime. If you are in a waiting room just about to interview for a job, and feeling overwhelmed, you can help yourself relax and prepare for the meeting by quickly checking in with your senses. Taking the time to ground yourself before meeting a potential employer can improve your focus for the big meeting. The next time you’re feeling stressed – try the 5-4-3-2-1!
