Feeling worried? This can help — fast.
Anxiety mounts for a myriad of reasons. Today, you’ll learn how to keep it from spiraling out of control by focusing on the present moment.
Struggling with constant worries that seem to never cease? It’s important to acknowledge that anxiety can stem from a multitude of factors. However, preventing it from escalating into an overwhelming state is tied to the ability to remain in the present moment.
Today we want to teach you how to center your attention on the current moment and divert your energy away from concerns that lie beyond your influence.
Here is one of the shortest — and most effective — practices you can do to improve your well-being. You can do it anytime, anywhere when you feel overwhelmed with worries. By doing this practice, you’ll switch from thinking (and worrying) to sensing – which allow you to calm down when it’s so much needed.
PUT IT IN PRACTICE
5 senses awareness exercise to stop worrying, fast
Start by taking a couple of deep and slow breaths and focus on your five senses.
- First, observe your surroundings. What are things that you can see around you? Try not to think about the surroundings, but just to notice it. For example, notice colours, shapes, contours and shadows. Notice what’s still and what’s moving.
- Now, close your eyes and shift your attention to hearing. What are the three things that you can hear? Can you simple hear without thinking about the sounds?
- Keeping your eyes closed, notice what you smell. Are there any subtle or not so subtle smells around you?
- Next, do you notice any taste in your mouth right now? What’s the sensation of your tongue moving in your mouth? As you concentrate on taste, does it change at all?
- Finally, turn attention to your body. Feel the ground under you. How does the air feel on your skin? Squeeze and relax your fists and notice how your senses change.
After finishing this practice, take a moment to recognize how you feel. Has this practice helped you to relax?
You can do this practice anytime, anywhere. Try to find a moment during a day to pause and check your five senses. Remember: it’s possible to shift your mind from worrying to being in the present moment by making contact with your physical senses.
Want to manage anxiety better? Join Meru Health program that is now included to your Cigna health plan.
Download the Meru Health app to begin your journey toward feeling — and living — better.
“The experience was a blessing! The program helped me to dig deeper and recognize the core issues that were causing my anxiety and depression, allowing me to learn to use my own strength to overcome the challenges I face, no matter how big or small.” – Meru Health participant
How does the Meru Health program work?
Registration
After downloading the Meru Health app and filling out a questionnaire, we’ll pair you with a licensed therapist. In your initial video call, you’ll talk about your needs and goals, and set a care plan together. You’ll also be able to see your exact program cost when you register on the Meru Health app and submit your Cigna insurance details.
During the program
During the program: After your initial video call with your therapist, you’ll begin the 12-week, app-based program. Your therapist will be with you at every step, available via text to guide you through lessons and activities designed to help you improve your mental wellbeing.
After completion
The Meru program is designed to not only help you through current issues but to equip you for a lifetime of improved emotional health. As part of that, you’ll have ongoing access to “Meru graduate” resources like webinars to help you stay on track.
Before sign up
During the program
After completion
Registration
After downloading the Meru Health app and filling out a questionnaire, we’ll pair you with a licensed therapist. In your initial video call, you’ll talk about your needs and goals, and set a care plan together. You'll also be able to see your exact program cost when you register on the Meru Health app and submit your Cigna insurance details.
During the program
After your video call with your therapist, you can decide whether or not begin the 12-week, app-based program. If you do, your therapist will be with you at every step, available via text to guide you through lessons and activities designed to help you improve your mental wellbeing.
After completion
The Meru program is designed to not only help you through current issues but to equip you for a lifetime of improved emotional health. As part of that, you'll have ongoing access to "Meru graduate" resources like webinars to help you stay on track.
Frequently Asked Questions
What is Meru Health?
It is a clinically proven therapy program that includes personalized care from a dedicated therapist, self-paced lessons and guided activities, a biofeedback device to help you connect mind and body, and support from an anonymous peer community. All of this can be accessed from a smartphone.
Over the course of 12 weeks, you will learn and practice skills for long-term mental wellbeing, all with the daily support of a dedicated therapist.
How long does the Meru Health program last?
The program lasts for three months, but you will get a free lifetime access to the program content.
Over the course of three months (12-weeks), you will learn and practice the skills needed to create long-lasting healthy lifestyle habits- all with the support of your personal therapist.
After the program, you’ll become a part of Meru Grads community and will receive monthly educational materials from our therapists.
What will I learn during the program?
Over the course of 12 weeks, you will learn how to reduce worry, control the negative thoughts that impact your emotions, bounce back from adversity, improve your sleep quality and stress response, and create a life-long plan for better mental health.
How do I interact with my therapist?
The program starts from a 30-45 min video intake call with a master or doctoral-level licensed therapist to identify your treatment goals and personalize your experience.
Your dedicated therapist will support you throughout the whole program, providing additional resources, and guiding you when you feel lost, unmotivated, or just need to talk.
You will have the ability to communicate with your therapist through a secure in-app chat, discreetly, and without any pressure. You can send a message whenever and as frequently as you want.
If required, you can schedule additional sessions (up to 3 in total) with your therapist during the program.
Are Meru Health therapists licensed?
Yes. Our team consists of master or doctoral-level licensed therapists who have three years or more experience and have verified background checks.
What's the cost of the program?
Meru Health is covered by your health plan, Cigna.
For co-pay plans, members pay the equivalent of four co-pays. We accept HSA/FSA plans.
You’ll see your exact program cost when you register on the Meru Health app and submit your insurance details. After that you can decide whether to start the program.
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