Pourquoi la Méthode 5-4-3-2-1 ? Vous êtes une personne angoissée, agitée, nerveuse, vos membres se crispent, votre tête bourdonne, vous avez l’impression que votre corps entier se paralyse… Cet état, n’est pas toujours facile à contrôlé, et je dirai même que cette anxiété peut avoir un impact vraiment très négatif dur votre vie de tous les jours.
Heureusement, il existe des solutions qui peuvent vous permettre de reprendre le contrôle de cet état, et vous aider à combattre vos angoisses, et la méthode 5-4-3-2-1, est une de ces solutions.
Qu’est ce que la méthode 54321 ?
La méthode 5–4-3-2-1, serait un moyen simple, rapide et efficace de calmer l’anxiété. Elle peut se faire en toute discrétion sans qu’aucune personne qui vous entoure ne puisse s’en apercevoir. Elle consiste en fait, à focaliser son attention sur les éléments qui nous entourent.
Pour le côté historique, cette méthode a été élaboré par Ellen Endrikson, une psychologue clinicienne au centre de l’anxiété et des troubles connexes de l’université de boston :
Dans sa méthode, elle sollicite les 5 sens de l’être humain à savoir la Vue, l’Ouïe, le Toucher, l’Odorat et enfin le Goût. C’est en fait un exercice de pleine conscience afin de gérer au mieux les troubles de l’anxiété.
Elle a même écrit un livre «How to be yourself : Quiet the Critic and Rise Above social anxiety», qui pourrait être traduit par :
« Comment être soi-même : Apaiser la critique intérieure et s’élever au-dessus de l’anxiété Sociale »
Comment essayer de gérer une crise d’angoisse ?
Je vous parlais de la méthode 5-4-3-2-1 qui va vous permettre de vous aider. Voici les différentes étapes à faire dans l’ordre :
1/ La Vue : regardez autour de vous et identifiez 5 objets qui font partie de votre environnement direct, et de les nommer (Tapis, livre, meuble…),
2/ L’Ouïe : identifiez successivement 4 bruits/ sons que vous entendez autour de vous (Oiseau qui chante, une moto, lave-vaisselle…)
3/ Le Toucher : identifiez 3 choses/ objets que vous pouvez toucher (bijou que vous portez, ceinture, vêtement…),
4/ L’Odorat : identifiez 2 choses que vous pouvez sentir avec votre odorat (parfum, peinture fraîche, fleurs…),
5/ Le Goût : identifiez une chose que vous pouvez goûter (prenez un verre d’eau, un chewing-gum ou une pastille à la menthe par exemple).
Comment utiliser cette méthode 5-4-3-2-1 ?
Cette méthode 5-4-3-2-1, vous demande de porter votre attention sur vos différents sens afin de vous ramener et de vous ancrer au moment présent. A partir de ce moment-là, vous pouvez rassembler vos esprits, ce qui vous permettra de détourner votre attention, ou en tout cas abandonner vos pensées négatives.
A votre tour de tenter l’expérience : la prochaine fois que vous sentirez l’angoisse monter en vous, respirez profondément et appliquer cette solution afin de vous retrouver dans le moment présent grâce à cette méthode simple et efficace.
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