Monday reset.
This week: redirecting our minds away from hypothetical worry thoughts.
Hello and happy Monday 😊
“Great things are done by a series of small things brought together” Vincent Van Gogh
We all experience thoughts that cause us anxiety, from time to time, it’s part of being human. I think, part of the art of being human, is finding tools to manage the anxiety that these thoughts can produce. We may need different tools at different times. Each Monday, we will be tooling up!
We all know we should keep ourselves in the present moment as much as we can. But it can be hard to remember and hard to put into practice.
I think the key to healthy self-esteem is a proactive approach to our minds to keep them in trim. Just like eating your veggies keeps our bodies in trim! Using things that helps us when we are feeling good, can help us have longer periods of that feeling. And manage better, when the going gets tough.
Today’s tool is one that many of my clients like. It maybe one you already know. In today’s reset I invite you to go back to it, if you already know it or try it out, if it is new to you.
To feed your mind, like you do your body with fruit and veggies, practice often. Practice when you are not anxious, for fun. By doing this you are creating a new habit. A healthy habit that you will enjoy. It might even replace a period of worrying. You are more likely to access it in times of stress, if it is a habit. Like picking up that bar of chocolate is a habit we pretend is helpful.
It’s simple, effective! Try making it a game when you’re out for a walk or with friends. If you have kids, challenge them to find the most interesting sights, sounds, and textures—it’s a great way to introduce mindfulness without them even realising it. Get them to shout out the answers, each human has to have a different answer. Challenge yourself, when you are by yourself, in the same way. Different things each time.
And here’s a thought: even when you’re not anxious, practicing this daily can be a calming ritual, like wrapping yourself in a cosy blanket.
The tool is the 5-4-3-2-1 grounding exercise.
How It Works:
This technique uses your senses to shift your focus away from anxious thoughts and into the here and now. The number pattern helps engage your mind in a way that quiets the mental noise.
🌿 Try it for yourself:
🔹 5 things you can see 👀
🔹 4 things you can feel ✋
🔹 3 things you can hear 🎧
🔹 2 things you can smell 👃
🔹 1 thing you can taste 👅
So, what do you think? Could this tool
become part of your self-care routine? Let me know if you’ve tried it—or if you have your own favourite way to stay present
📖🖊️ Journaling prompt is this one to write about? I would invite you to share the question you use to journal from with the community ❤️
With all kind wishes
Jane
Accredited Cognitive Psychotherapist
Cognitive Behaviour Therapy (CBT), Compassion Focussed Therapy (CFT), Mindfulness & Acceptance and Commitment Therapy (ACT)
➡️If you would like to work with me on a 1:1 basis you can contact me at: mail@janewatkinscbt.co.uk
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