Find out Alia Bhatt’s secret mantra for anxiety and panic attacks

Uncover the method overcome anxiety attacks, Alia says, “One thing to remember next time you have an anxiety attack is something I always do is focus on five things—something you can touch, something you can hear, and something you can smell. In this exercise, you are basically focusing on your senses and trying to focus on five things. If this is just a phase, know that change is the only constant, so it will change.”

What is the five senses technique mentioned by Alia Bhatt?

Anxiety not only manifests in our minds but leads to various physical symptoms like excessive sweating, trembling legs, groping or increased heart rate. (Source: Freepik)

According to Dr Vaibhav Chaturvedi, Consultant, Psychiatry, Kokilaben Dhirubhai Ambani Hospital, Indore, the five-sense foundation technique or 5-4-3-2-1 technique is mindfulness practice used to connect someone with the present.

“To put it into practice, one need only pay attention to five things that you can see around you. Touch four different objects and focus on their texture and temperature. Listen and recognize three different sounds. Recognize two smells, either in your environment or by remembering them. And finally, acknowledge one thing you can taste, which might involve taking a sip of your drink or simply being aware of the taste in your mouth.” he says.

Listing its various benefits, Dr Shambhavi Jaiman, Consultant Psychiatrist, Fortis Healthcare notes that by engaging all of your senses, you can shift your attention from troublesome thoughts to the present moment, which can help reduce anxiety and stress.

“By connecting with your senses, you create space to observe your emotions without becoming overwhelmed by them. This can improve your ability to regulate and manage your feelings. It serves as a healthy distraction from ruminative or negative thought patterns, allowing you to escape the cycle of worrying or ruminating. This practice anchors you in the here and now, preventing feelings of dissociation and helping you feel more connected to your surroundings,” he says.

Adding on, Dr Chaturvedi said, “When experiencing worry, individuals often continue to worry or get stuck in a cycle of negative thinking. Sensory base techniques interrupt these patterns by focusing on direct sensory experience. This shift in focus can have a calming effect — breaking the cycle of anxiety and allowing individuals to regain control of their thoughts and feelings.”

However, Rohini Kesavan Rajeev, Senior Psychotherapist and Founder, The Able Mind, mentions that while this technique is effective, it is not a one-size-fits-all solution.

“All grounding techniques are self-help tools, which should never be used as a substitute for professional mental health care, especially for people who have severe anxiety or underlying psychological problems. Although it interferes with anxious thought processes, it does not address the cognitive distortions that often trigger anxiety. Sensory foundation techniques, like any skill, take practice to be effective. Some people may find it difficult to engage their senses or stay focused, especially if they are worried.” he added.

It is especially important to consult a mental health professional when experiencing persistent anxiety or related problems.

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