If you are feeling triggered or distracted with negative or anxious thoughts try this grounding skill to help shift your mind away from this state:

5 - Look around the room and name 5 things you can see

4 - Now name 4 things you can physically feel (your clothing, feet on the floor, etc.)

3 - Name 3 things your can hear (fan, talking, etc.)

2 - Take 2 deep breaths

1 - Say one neutral fact such as what you are having for dinner tonight or what you are doing at the moment.