AMR Therapy | Online Video Therapy

5-4-3-2- “I’m the (1)” Challenge.

Stricken with a combination of panic and humiliation, Gio slouched in the back row of the meeting. He had not finished a project that was to be discussed today. He knew his boss, Lily, would ask him about it.  Just as he suspected, Lily asked him about the numbers. Gio was surprised he had the answers, yet he just sat there anxious and someone else chimed in.  It felt like the whole room was staring at him as his face flushed red. He felt like he couldn’t do anything right and became very worried about not having any skills. He started thinking about his lack of abilities- “I’m not good enough! I can’t do anything right!” That’s when it happened again; the feeling that always preceded an anxiety attack. One hand shook while the other held tightly to a pen. With his hands still shaking, he took a deep breath and remembered the 5-4-3—2, I am the challenge. He learned this technique in therapy to help him get through moments just like these ones.

First, he named five things he has done well in his life. “I’m a father to 2 small children I love so much, he began, I am the first person in my family to go to college, I once saved my son’s life from choking on a piece of food, I overcame negativity when playing sports and I earned awards for art.”

Gio’s breathing slowed. He calmly went to number four. “What are four things I like about myself?” I am kind, loving, smart, and really values others. Gio’s thoughts turned to three of his talents – I am an amazing artist, kick-ass juggler, and a good father. He began to smile until he realized his breathing had interrupted itself once again. His mind instinctively turned to negative beliefs, but those were replaced with the words “I’m open to positive change.”

Gio moved on to number 2, he laughed thinking about when he tried to help his husband, Abel by finishing the painting in the bedroom with the kids. It was a disaster; the kids only painted themselves. He thought of his mother-in-law who he always helped with chores. She was amazed by how fast he did everything and told him the reason she didn’t hire anyone to help her was that he was so fast.  This made him smile too because he knew that helping people made him feel happy and that helping his husband and mother-in-law made them feel happy.

Even before he completed the challenge, Gio felt that his anxiety had begun to dissipate. As he continued to think of positive things, it became easier for him to feel good about himself and be less self-doubting.  Lasty, onto the final challenge, Gio was able to think of a one unique quality about himself. This allowed him to complete the challenge and no longer be anxious. With a clear mind and a happy heart, Gio was able to focus back on the meeting, after all he was a little behind. Anxiety can be scary and self-doubt debilitating but it’s important to remember that you’re awesome, even on the worst day! This challenge is a great way for anyone who needs a little help getting there. We know this has worked wonders for people like Gio and it may just work for you too!

Related Posts

The High Stakes of Gambling Addiction

Gambling, with its allure of instant wealth and excitement, can quickly turn into a perilous obsession for some. While a casual bet or two may seem harmless, for those with a predisposition to addiction, it can spiral into a consuming and destructive habit. At the

Read More

Navigating the Workplace: Coping with a Toxic Boss

In today’s fast-paced work environment, having a supportive and understanding leadership team is crucial for our mental and emotional well-being. Unfortunately, not everyone is lucky enough to have such an environment. A toxic boss can significantly impact your mental health, leading to stress, anxiety, and

Read More

Educational Burnout: Finding Your Strength

Academic pursuits can be thrilling, empowering and also challenging. It’s not uncommon to encounter the formidable adversary known as educational burnout. The constant pressure to excel, coupled with a relentless stream of deadlines, can leave even the most resilient individuals feeling worried and defeated. Educational

Read More

Quick Tips to Prevent Panic Attacks

Panic attacks can be overwhelming and debilitating experiences, but there are ways to mitigate their onset. Here are some quick tips to help you stay grounded and help prevent panic attacks: Practice Deep Breathing: Deep breathing exercises can help calm your nervous system. Try inhaling

Read More

Conquering Fear: Understanding Your Phobias

Phobias are irrational and intense fears. They can cast a shadow over a person’s daily life, hindering them from fully enjoying life’s experiences. From fear of heights to the dread of spiders, phobias manifest themselves in various forms, affecting countless people worldwide. Here, we will

Read More

Navigating Relationship Distress

Relationships are made up of a wide range of emotions. They require trust, compatibility and plenty of work. Sometimes, despite the best efforts of all parties involved, relationships can become entangled in distress, causing turmoil and heartache. There are endless reasons why a relationship can

Read More

Understanding Pansexuality: Love Beyond Boundaries

Pansexuality, often misunderstood or overlooked, represents a profound facet of human sexuality. At its core, pansexuality transcends conventional notions of attraction, embracing individuals regardless of gender identity or expression. Pansexuality is defined as the potential for attraction to people of all gender identities. It challenges

Read More