Full Life Study Guide

5 (see): 1) window light 2) desk edge 3) mug 4) shadow on wall 5) jacket zipper

4 (feel): 1) feet on floor 2) chair back support 3) fingers on paper 4) shirt fabric on skin

3 (hear): 1) fan hum 2) distant traffic 3) pen movement

2 (smell): 1) coffee smell 2) neutral air (no strong smell)

1 (taste): 1) water taste / breath

After: 6/10 (drop = 2 points)

Completion criteria (checklist):

• [ ] Wrote 1 target phrase

• [ ] Listed 5 items (see), 4 items (feel), 3 items (hear), 2 items (smell), 1 item (taste)

• [ ] Recorded 0-10 intensity before and after

Applying 5-4-3-2-1 Reset in Real Situations (What you should expect)

Use 5-4-3-2-1 Reset when sensory focus helps more than discussion. It’s especially useful when cravings and anxiety feel “sticky” and your mind keeps looping.

• Scenario A: Craving during a routine trigger (e.g., after work)

• Do the reset for 2-4 minutes.

• Expected outcome: intensity rating drops by at least 1-2 points, and you can pause long enough to choose the next step.

• Scenario B: Anxiety before sleep

• Start with 4 things you feel (blanket, pressure points, breathing contact).

• Expected outcome: reduced “scan for danger” feeling; fewer intrusive thoughts during the reset.

• Scenario C: Overwhelm while multitasking

• Focus on 5 see + 3 hear first (external input stabilizes attention).

• Expected outcome: you regain a “what’s actually here” reference point; you’re less likely to spiral.

Quick compare (exam phrasing):

Situation

Best starting channel

Why (1 line)

Craving spike

Feel + See

Body/sensory anchor interrupts urge momentum

Anxiety

Hear + Feel

Reduces scanning by narrowing attention

Overwhelm

See + Hear

External details bring attention back to present

Processing Questions + Planning Notes (Use your worksheet)

• What did you notice about your intensity rating from before to after?

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• Which sense (see/feel/hear/smell/taste) was easiest for you to use, and which one was hardest?

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• Write one specific place/time you’ll use 5-4-3-2-1 next (be precise: “during _,” “right after _”).

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Key Terms (for exam accuracy)

• Grounding: A present-moment technique that shifts attention to sensory input to reduce distress.

• Cravings: Strong urges to use/seek a substance or behavior; often linked to triggers and intensity spikes.

• Anxiety (state): A temporary heightened fear/worry response (not a personality trait).

• Overwhelm: Feeling flooded by too much at once, leading to reduced clarity and control.

• **

Overwhelm: Feeling flooded by too much at once, leading to reduced clarity and control.

• 5-4-3-2-1 Reset: A fast grounding method that names 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.

Case Study: Using 5-4-3-2-1 During a Craving Spike (Example You Can Replicate)

A common pattern: craving hits right after a trigger (for many people, it’s after work, after contact with certain people, or when alone). The mind says, “You need it now,” and attention narrows. In this case, you use the reset to widen attention back to sensory reality.

Before: intensity 7/10; body feels tight; thoughts loop about “relief.”

During: you complete the sequence in order (see → feel → hear → smell → taste) and keep naming items without judging them.

After (target outcome): intensity drops to 5/10 or less; urge feels smaller; you can make a next choice instead of acting on autopilot.

What to note for revision: the reset doesn’t “remove” cravings instantly every time. It changes your relationship to the urge by shifting attention to what’s here right now (sensory input), which helps reduce the overwhelm of the moment.

Exam Practice (Revision-Style Questions)

• (4 marks) Describe two parts of the 5-4-3-2-1 Reset and what each part helps you notice.

• (8 marks) Explain why focusing on sensory prompts (see/feel/hear/smell/taste) can reduce cravings, anxiety, or overwhelm. Include two mechanisms and link them to a specific symptom (e.g., urge intensity, racing thoughts).

• (12 marks) “5-4-3-2-1 Reset is most effective for anxiety, not cravings.” How far do you agree? Use evidence from the chapter and include a balanced counterpoint.

Exam Tips (Mark-Scheme Friendly)

• For 4-mark: name two senses and include what you’re doing (e.g., “5 things you see”) + a short effect.

• For 8-mark: aim for 2 mechanisms, each with 1 explanation and 1 symptom link (e.g., “attention narrows” → “sensory focus widens present awareness”).

• For 12-mark: write a balanced argument:

• agree/disagree with a clear line,

• then address the other side (e.g., cravings can also be reduced by attention shift).

• Don’t mix up order: 5 → 4 → 3 → 2 → 1 helps you keep the method

End of chapter one. 4 more chapters in the full book.