Build Your Mental Fitness Toolkit

When you notice yourself feeling stressed, try the 5-4-3-2-1 technique to bring yourself back to the present moment.

Five. Take a few deep breaths. Look around the room and name five things you see. They can be what catches your eye, or objects that are all the same color or shape.

Four. Keep breathing deeply. Pinpoint four things you can physically feel. Maybe it’s the temperature in the air, the
fabric of your clothing, or the sensation of sitting in your chair.

Three. Close your eyes. Take a moment to listen. What sounds do you hear? List three—anything inside or outside
counts!

Two. Take another deep breath. Are there two items you can smell? It could be laundry, a burning candle, or
nearby food.

One. Notice one thing you can taste. If you can’t taste anything, you could grab a drink or use lip balm.

Take a final breath and continue with your day. Remember that when you’re in a challenging moment, you can give yourself the gift of noticing more and grounding yourself.

1. Stress Reduction: Meditation and mindfulness techniques have been shown to effectively reduce stress and anxiety. Mindfulness meditation, in particular, has been linked to lower levels of the stress hormone cortisol. (Source: JAMA Internal Medicine, 2014 - Mindfulness-Based Stress Reduction and Health Benefits)

2. Improved Focus and Attention: Regular mindfulness practice can enhance attention span and cognitive abilities. It's been associated with changes in brain regions related to attention regulation. (Source: Proceedings of the National Academy of Sciences, 2007 - The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of gray matter)

3. Emotional Regulation: Meditation can help individuals better manage their emotions. Mindfulness practices foster emotional awareness and reduce emotional reactivity. (Source: Emotion, 2010 - Mindfulness meditation and the experience of anger)

4. Improved Sleep: Mindfulness meditation techniques have been shown to improve sleep quality and reduce symptoms of insomnia. (Source: JAMA Internal Medicine, 2015 - Meditation Programs for Psychological Stress and Well-being)

5. Improved Resilience: Regular mindfulness practice can enhance resilience to stress and adversity. Research suggests that mindfulness may help individuals cope better with difficult emotions and bounce back from challenging situations (Hölzel et al., 2011). Source

Recognizing the need for professional mental health services is crucial when you experience persistent feelings of sadness, anxiety, or hopelessness that interfere with your daily life and activities. Seeking professional help becomes important when your relationships are strained, and communication difficulties hinder your ability to connect with others. If you find yourself using substances like alcohol or drugs to cope with your emotions or situations, it's a clear indication that seeking assistance from a mental health professional is essential. When your work, school, or personal responsibilities become overwhelming and lead to chronic stress or burnout, it's a sign that professional guidance may be beneficial. If you have thoughts of self-harm or suicide, it's critical to reach out to a mental health professional or a crisis helpline immediately for support and intervention.

Remember, seeking help from a qualified mental health professional is a sign of strength and self-care, and it can make a significant difference in your overall well-being.

If you or someone you know are in crisis or you think you may have an emergency, call your doctor or 911 your local emergency number immediately. If you’re having suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time 24/7 (National Suicide Prevention Lifeline).

If you are located outside the United States, call your local emergency line immediately.