Five things you can see

The first step is to identify five things that you can immediately see around you. This could be anything from the sofa to your pet or a holiday snap on the bookshelf. In fact, anything with a special memory attached can be particularly effective since it will promote a sense of peacefulness.

Four things you can touch

Next up, it’s time to get tactile. Our skin is our largest organ, and we all learned so much about the power of touch during the Covid-19 pandemic, when many of us went months without touching another person. Counsellor and hypnotherapist Liz Sharpe recommends stroking your arms or even hugging yourself, in the absence of anyone else, for an oxytocin boost that helps to balance out cortisol levels.

Touch can be as simple as feeling the ground beneath your feet or perhaps smoothing some hand cream on. Bonus points if it’s scented.

Three things you can hear

Tune in to your surroundings, and really listen. Whether it’s birdsong, the hum of your fridge or your Spotify playlist, focusing on the sounds in your environment distracts your brain from the anxiety and stress you’re experiencing.

Two things you can smell

Scent is a hugely powerful sense and has the ability to transport our minds in an instant (anyone whose first boyfriend wore Lynx Africa will understand). Take a deep breath and notice what you can smell – coffee, a scented candle, fresh washing. Close your eyes and really inhale the aromas (admittedly not so great on a packed Tube) as you start to relax.

One thing you can taste

Finally, focus on your sense of taste. This could be the gum you’re chewing or your morning latte. Notice and savour it for as long as you can.

Feeling stressed? How to use the 5-senses method to reset your nervous system and achieve inner calm