5-4-3-2-1 Coping Technique

In Today's Email:

• 5-4-3-2-1 Coping Technique for Anxiety…

• Did you know? Music can make you happy…

• Yogapedia: Today’s pose of the day...

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LEARN TODAY:
5-4-3-2-1 Coping Technique for Anxiety

The 5-4-3-2-1 method is one of the most effective, simple yet powerful coping exercises for anxiety that helps manage anxiety by focusing on your surroundings and engaging your senses.

It works by shifting your attention away from anxious thoughts and bringing you back to the present moment.

Step 1: Identify 4 Things That Are Visible Look around and identify five things you can see as the first step of this coping exercises for anxiety. It can be anything in your immediate environment, from a piece of furniture to a picture on the wall. This step helps distract your mind from anxious thoughts and anchors you in the present.

Step 2: Identify 4 Things That You Can Touch Notice four things you can touch as the second step of this anxiety relief method. This could be the feeling of your clothes, the texture of a chair, or the warmth of your coffee cup. Touching physical objects helps bring your awareness back to your body and the present moment.

Step 3: Name 3 Things You Are Able to Hear Listen for three things you can hear. It might be the sound of birds outside, the hum of your computer, or your own breathing. Focusing on sounds around you can help quiet your mind and reduce anxiety.

Step 4: Name 2 Things You Can Smell Identify two things you can smell. This could be the scent of your soap, a candle, or the fresh air. Smelling something pleasant can help soothe your nerves and enhance your sense of calm.

Step 5: Feel the Taste of 1 Thing in Your Mouth Find one thing you can taste. It could be a sip of water, a mint, or the lingering taste of your last meal. Paying attention to taste can further ground you and complete the sensory experience.

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POSITIVE NEWS OF THE DAY

Trees offered a welcome ‘climate surprise’

Trees play a vital role in removing methane – a potent greenhouse gas – from the atmosphere, according to a study newly published in the journal Nature.

While trees have long been known to remove carbon dioxide from the atmosphere, the study led by the University of Birmingham in England found that microbes hidden in their bark also absorb methane.

Researchers estimate that the process makes trees 10% more beneficial for the climate than previously thought. Methane is responsible for around 30% of global warming since pre-industrial times and emissions are rising faster than at any point since records began in the 1980s.

“These results show a remarkable new way in which trees provide a vital climate service,” said study lead Prof Vincent Gauci. “The global methane pledge [launched in 2021 at the COP26 climate summit] aims to cut methane emissions by 30% by the end of the decade. Our results suggest that planting more trees, and reducing deforestation surely must be important parts of any approach towards this goal.”

DID YOU KNOW?

Music can elevate your happiness.

Upbeat music = upbeat mindset? According to a study published in the Journal of Positive Psychology, those who listened to rousing music were better able to put themselves in a positive mood.

YOGAPEDIA
One-Legged King Pigeon Pose A (Eka Pada Rajakapotasana A)

What is One-Legged King Pigeon Pose A?

One-legged king pigeon pose A, or eka pada rajakapotasana A in Sanskrit, is a deep and challenging backbend that opens the chest and develops flexibility in the hips. From pigeon pose, the yogi bends the back foot in toward the buttocks, clasping the toes in a deep backbend.

Instructions

• Begin in pigeon pose with the right foot back.

• Exhale and bend the right foot toward the buttocks.

• Inhale and reach the right arm (and left arm, if possible) up and back. Clasp the right toes with both hands.

• Breathe while holding the pose.

MEME