Focus on the taste of 1 thing

It’s not always easy to access a particular taste while you are spiraling. In some scenarios, you can bite on some food and taste it mindfully. Notice how it feels in your mouth, appreciate how the food feels. If this isn’t possible, bring your attention to the current taste in your mouth. Even brushing your teeth could help.

So far so good right? Following these steps with dedication and concentration will ground you in reality and help you snap out of anxiety and spiraling thoughts to regain focus so you can relax.

Sometimes, steps 1-3 are easy. Smell and taste can be difficult to access. In that case, there are alternatives.