Observe and name:

  • 5 things that you can see
  • 4 things that you can hear
  • 3 things that you can feel or touch
  • 2 things that you can smell
  • 1 thing that you can taste

You can do this exercise outside or inside, at work or for example while commuting – whenever you wish to distance yourself from worrying thoughts.

Do the exercise first a couple of times and come back to write down your observations.


What happened to your worrying thoughts when you redirected your attention to the surroundings?


All done.

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