What is Psychotherapy?
It all begins with an idea.
What is psychotherapy? Sometimes just called “therapy”, psychotherapy involves working with a licensed therapist or counselor who helps you to develop healthy, effective habits to address your problem.
What is therapy like? Therapy is a collaborative process. In the beginning, your provider will gather a thorough history to understand you, your problem, and how it developed. Your therapist will ask about your goals for therapy, and then together you and your therapist will develop a treatment plan designed to reduce your symptoms and improve your quality of life. During therapy sessions, you will learn new skills and approaches to healthy coping. Your therapist will monitor your progress as you practice those skills in your day-to-day life and test out new strategies.
How long will I be in therapy? The duration of therapy depends on your type of problem or disorder, your goals, how quickly you progress in applying new skills, and the type of therapy you choose to use with your therapist. Some people feel relief after a few sessions and others may have regular visits for several months. Therapy is not a lifelong commitment. Your therapist will collaborate with you about how long therapy is anticipated to last and about your progress toward your therapy goals to identify your eventual completion date. In your last sessions, you all will discuss a plan of action for maintaining your treatment gains and how to monitor for signs that future ‘booster sessions’ may be helpful.
How can I get the most of my time in therapy? Therapy works best when you are open, honest, and collaborate with your provider. Successful treatment also requires work outside of the therapy room. By using fresh strategies and applying new skills in your everyday environment, you will create lasting improvement in the way you feel. When therapy ends, you will have a variety of new tools you can continue to apply to help you better cope with future challenges that may arise. To build those tools into habits that create lasting change, consistent attendance to treatment is important. Typically, that means attending one therapy session per week.
What is Evidence-Based Psychotherapy (EBP)? Evidence-based psychotherapy approaches have been developed and scientifically studied for particular conditions. Research has shown these therapies to be very effective at reducing symptoms and improving quality of life in a relatively short time. Typically, EBPs are provided weekly in sessions that last 50-90 minutes for a predetermined number of weeks. However, these manualized treatments may not be the best fit for your needs or your goals. That is why you will collaborate on a personalized treatment plan with your provider.
The 5-4-3-2-1 Grounding Technique
It all begins with an idea.
Grounding strategies work by connecting us to this present moment.
Right here, right now.
When anxiety, stress, or overwhelm hit, it can feel like your mind is spiraling out of control. In those moments, a quick and powerful grounding exercise can help you reconnect to the present—and find a sense of calm. One of the easiest techniques to use anywhere, anytime, is called the 5-4-3-2-1 Grounding Technique.
What is the 5-4-3-2-1 Technique?
The 5-4-3-2-1 technique is a sensory awareness exercise that helps pull you out of your anxious mind and into your body and environment. By intentionally focusing on your five senses, you interrupt racing thoughts and anchor yourself firmly in the here and now.
How to Practice the 5-4-3-2-1 Technique
Take a deep breath and slowly notice:
5 Things You Can See
Look around you and name five things you can see. It could be a tree outside, a book on your desk, or a color on the wall. Try to slow down the urge to rattle off five items. You can slow down and notice the quality of each object: size, color, textures, movement, etc.
4 Things You Can Feel
Notice four things you can physically feel, like the texture of your clothes, the chair you're sitting on, or the ground beneath your feet. Try tuning first to things your body is already touching, or reach out and touch an object near you. Again noticing the qualities of each item: texture, temperature, how hard or soft, etc.
3 Things You Can Hear
Listen carefully and identify three distinct sounds, such as birds chirping, a fan whirring, or distant traffic. You’ll likely notice sounds that were already all around you, but that your brain cut out in place of the internal chatter of our thoughts.
2 Things You Can Smell
Take a deep breath and find two smells. Maybe you notice your coffee, your lotion, or fresh air. If you can’t smell anything immediately, pick up an object hear you and take a whiff. What do you notice?
1 Deep Breath
Round out your practice by taking a long slow inhale and exhale, tracking the breath all the way through and feeling the sensation of breathing.
Tip: Move slowly and gently through each step without judgment. There’s no "right" answer—just notice what’s around you.
Why Does the 5-4-3-2-1 Technique Work?
When you engage your senses, you’re using parts of your brain that are tied to the physical world, rather than the mental loops that fuel anxiety. This shift helps calm the nervous system, decrease emotional intensity, and restore a sense of control and safety.
The 5-4-3-2-1 technique can:
✔️ Reduce symptoms of panic or anxiety
✔️ Interrupt cycles of rumination and worry
✔️ Help during emotional overwhelm
✔️ Improve mindfulness and body awareness
When to Use the 5-4-3-2-1 Technique
During a panic attack
When feeling disconnected or “out of it”
After receiving difficult news or challenging feedback
Anytime you feel overwhelmed by stress or strong emotions
Final Thoughts
Grounding is an essential tool for mental wellness, and the 5-4-3-2-1 technique is one you can keep in your back pocket for life’s difficult moments. With regular practice, you’ll build greater resilience and learn how to return to the present even when life feels chaotic.
Box Breathing: A Simple Tool to Calm Your Mind and Body
It all begins with an idea.
When stress starts to creep in—your heart races, your muscles tense, and your thoughts spin—it’s easy to feel overwhelmed. One of the simplest, most effective techniques to regain calm is Box Breathing.
What is Box Breathing?
Box breathing, also known as four-square breathing, is a powerful relaxation technique that involves breathing in a slow, controlled rhythm. It’s often used by athletes, first responders, and even the military to manage stress and maintain focus under pressure.
The name “box” comes from the four equal parts of the practice: inhale, hold, exhale, hold—each for the same length of time, forming a mental "box" as you breathe.
How to Practice Box Breathing
Inhale slowly through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale slowly through your mouth for 4 counts.
Hold your breath again for 4 counts.
Then repeat the cycle 4-6 times, or until you feel your body and mind relax.
Tip: You can visualize tracing the sides of a box in your mind—up, across, down, across—as you breathe.
Why Does Box Breathing Work?
Box breathing activates the parasympathetic nervous system, the part of your body responsible for the "rest and digest" response. When you slow and regulate your breathing, you send a powerful signal to your brain that you are safe, helping to lower your heart rate, decrease cortisol levels (the stress hormone), and restore a sense of calm.
In just a few minutes, box breathing can help:
✔️ Reduce feelings of anxiety and overwhelm
✔️ Improve concentration and focus
✔️ Enhance emotional regulation
✔️ Support better sleep
When to Use Box Breathing
Before a stressful meeting or presentation
When you feel anxious or overwhelmed
During a busy workday to reset and recharge between tasks
Before bed to wind down and prepare for sleep
Final Thoughts
Box breathing is a simple, portable tool you can use anytime, anywhere. Like any skill, it gets easier and more effective with practice. Try setting aside just a few minutes each day to practice, and notice how it transforms your ability to handle stress with greater ease.