{"id":415,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/5-4-3-2-1\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"5-4-3-2-1","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/5-4-3-2-1\/","title":{"rendered":"5-4-3-2-1 , back to the here and now"},"content":{"rendered":"<p style=\"font-size:1.12rem;line-height:1.7;color:#2E3A3A;\">A perception exercise that brings you out of the spin of thoughts and back into the present, through the senses rather than thinking.<\/p>\n<div style=\"background:#EAF6F5;border-radius:10px;padding:14px 18px;margin:22px 0;display:flex;gap:28px;flex-wrap:wrap;font-size:.95rem;color:#2E3A3A;\"><span><strong style=\"color:#15807A;\">Duration:<\/strong> 2 minutes<\/span><span><strong style=\"color:#15807A;\">When:<\/strong> When ruminating, tense or panic is rising<\/span><\/div>\n<h2>Here&#8217;s how<\/h2>\n<ol style=\"line-height:1.75;padding-left:1.2em;\">\n<li style=\"margin-bottom:8px;\">Name 5 things you can <em>see<\/em>.<\/li>\n<li style=\"margin-bottom:8px;\">4 things you can <em>hear<\/em>.<\/li>\n<li style=\"margin-bottom:8px;\">3 things you can <em>feel<\/em> (chair, floor, clothing).<\/li>\n<li style=\"margin-bottom:8px;\">2 things you can <em>smell<\/em>.<\/li>\n<li style=\"margin-bottom:8px;\">1 thing you can <em>taste<\/em>. Go gently, without hurry.<\/li>\n<\/ol>\n<p style=\"font-size:.86rem;color:#6B7375;margin-top:24px;\">A calm self-help exercise, no substitute for therapy. Leave out whatever doesn&#8217;t feel good.<\/p>","protected":false},"excerpt":{"rendered":"<p>Eine Wahrnehmungs\u00fcbung, die dich aus dem Gedankenkarussell zur\u00fcck in die Gegenwart holt, \u00fcber die Sinne statt \u00fcber das Denken. Dauer: 2 MinutenWann: Bei Gr\u00fcbeln, Anspannung oder aufkommender Panik So geht&#8217;s Benenne 5 Dinge, die du siehst. 4 Dinge, die du h\u00f6rst. 3 Dinge, die du f\u00fchlst (Stuhl, Boden, Kleidung). 2 Dinge, die du riechst. 1 [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[8],"citadela-item-location":[],"class_list":["post-415","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-ruhe-stress"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=415"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/415\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=415"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=415"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}