Carrasco Psychological Health Services

A few suggestions I would like to make as well when seeking therapy services. I recommend asking your therapist about their experience in treating anxiety and obsessive compulsive behaviors. There are various therapy styles and techniques that can be used to address this. For example, I have often used exposure and response prevention when working with patients who have obsessive compulsive behaviors. This style of treatment is very effective for treating obsessive compulsive disorder. Ultimately, ask the therapist what methods would work best and their own experience in using these techniques.

In the meantime, I want to provide some techniques you can start practicing on your own before therapy.

One of the common techniques and you will likely use in therapy is the 5,4,3,2,1 technique.

Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

Here are the following instructions on using the techniques:

What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.

Also, an idea to remember from Acceptance and Commitment Therapy is that you cannot think your way out of worry or make anxiety disappear. You and all humans will live with anxiety forever. Thus, you may have to change your relationship with anxiety. Anxiety is not all bad. In reality this emotion serves a purpose in your life. Therefore, when you experience some intense anxiety, it is recommended to notice it and not try to look for immediate ways to remove it. The more energy you put into not feeling anxious in the moment, the more anxious you can become. Practice the exercise but without trying to judge yourself for having thoughts or with the idea you need to just not be anxious.