My daughters and grandson taught me a tool they have been using to cope with the stress of the pandemic and staying at home. They call it "5 things for my 5 senses." It keeps the girls grounded as they deal with Covid stress and their workplaces. They are using it to short-circuit meltdowns with the 4 year old, and I am amazed how well it works. So it begins with 5 things I see - the sun shining in my sparkling clean windows, my husband across the table, the bird feeder out the window, the green of the trees, the fresh vegetables on the counter; continues with 5 things I hear - the eulogy for John Lewis, the fountain bubbling in the pond, the birds singing, cicadas..and goes on to smell, taste & feel.
I have been doing it every time I begin to feel anxious - which I now realize was happening several times a day, and after 3-5 minutes, it feels like I have been meditating, but because it is specific it is much easier for my ADHD mind. I also do it before my therapy exercises to ground myself, and on my daily walk to appreciate what is around me.
Sue