top of page

Building a Foundation of Trust: 5.4.3.2.1 Method

Updated: Apr 13, 2023

Many of my posts talk about the importance of building a foundation of trust within a team.


A strong foundation of trust creates a safe environment in which healthy conflict can occur.


Healthy conflict is where you can give genuine feedback to each other, knowing they will not take it personally and that it is for the team's betterment.


However, we are not robots, and receiving negative feedback despite good intentions can create strong feelings of anxiety - "uneasiness, dread, fear, or an inexplicable sense of impending doom."


We have all experienced this feeling at one time or another, and it can be all-consuming and completely distracting.


An interesting technique I have come across is the 5.4.3.2.1 method which uses all five senses to help ground you.


When you are feeling overwhelmed, take a deep breath, look around and acknowledge the following:


5 things you can see

4 things you can touch and feel

3 things you can hear

2 things you can smell

1 thing you can taste


Then finish off with another deep breath.


What are some of the techniques you have used to deal with a panic attack?



0 comments

Recent Posts

See All
bottom of page