This is a grounding exercise to ground yourself with all five senses.
Acknowledge 5 things around you that you can SEE
Acknowledge 4 things around you that you can TOUCH
Acknowledge 3 things around you that you can HEAR
Acknowledge 2 things around you that you can SMELL
Acknowledge 1 positive thing around you that you can TASTE
You can find video and worksheet here.
List of grounding exercises. – mental, physical and soothing grounding techniques
Search YouTube for grounding techniques
Search YouTube for breathing exercises for anxiety
Muscle relaxation techniques on YouTube
How to do Progressive Muscle Relaxation