Is it just us, or does the world seem a little more stressful each day? Practicing self-care helps, but there’s no such thing as a one-size-fits-all antidote. As someone who has spent much of her life attempting to find a cure for her panic attacks, Caroline Foran is no stranger to the struggle of alleviating anxiety. With years of accumulated experience and different treatments under her belt, she came to the conclusion that her anxiety wasn’t going anywhere. It was time for her to stop working against it, and instead work with it—and now you can too, with Own It.

A self-help guide with grit and humor, Own It. combines Foran’s lived experience with insight from mental-health professionals to provide you with the toolkit you need to live with anxiety. Own It., available now, explains the science behind anxiety, details different therapies, and offers mental exercises to help you de-stress instantly. How about you try one out now?

5-4-3-2-1 Grounding Exercise

Grounding is a technique that helps us reorient ourselves to the here and now. It is useful during a panic attack, or if you ever feel overwhelmed or intensely anxious. The 5-4-3-2-1 game is a common, sensory-awareness exercise that many find a helpful tool to relax or get through difficult moments. These techniques work best if practiced regularly for about three months, helping to create a habit that can be easily remembered during a panic attack. Here it is:

1. Describe five things you see in the room.
2. Name four things you can feel (‘my feet on the floor’ or ‘the air in my nose’).
3. Name three things you hear (‘traffic outside’).
4. Name two things you can smell (or two smells you like).
5. Name one good thing about yourself.

You should feel calmer and more at ease by the end of the exercise. Repeat the five steps more than once if you need to. Try out the technique in different situations; you may find it works well for insomnia, anxiety, or for general relaxation.

This exercise and so much more will be available in Own It., but if you can’t wait for the book, check out Caroline Foran’s podcast, Owning it, where Caroline speaks to experts and explores how to own and overcome anxiety. Own It. was first published in Ireland, where it quickly became a #1 international bestseller. Get your copy of Own It. now wherever books are sold, and don’t forget to check out Caroline’s next book, You Got This, available April 14!