When we are feeling very anxious it can help to put ourselves into the here and now, to be in the present rather than the past or future.

To do this try just noticing the things around you using the 54321 technique:

5  things you can see (the clouds, the door)

4  things you can feel (the cat's fur, the sofa under your leg)

3  things you can hear (children chattering, the rain)

2  things you can smell or taste (Sunday lunch)

1  thing that makes you feel better (walking the dog)

Try not to pass judgment, just notice, accept and move on. 

Let your breathing come easily and smile! 

Click on the picture for a short video of this exercise.

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If you are feeling completely overwhelmed and need someone to talk to right now I would recommend calling

                    The Samaritans on 116 123. 

Other ways to contact them can be found here:

https://www.samaritans.org/how-we-can-help/contact-samaritan/