Be Present - Quick Fix

Phillip Clare
May 14
2 min read

Updated: Jul 25

Be Present – Quick Fix: Ground Yourself in a Moment

Life can move fast. One minute you're focused, the next you're spiralling, caught up in stress about the future or replaying something from the past. When that happens, the best thing you can do is pause, just for a moment. And come back to where you are.

Why Being Present Helps

When we feel overwhelmed or anxious, our minds often leave the current moment and jump to what-ifs or should-haves. This mental time-travel adds pressure and disconnects us from what's happening and what we can control.

Bringing ourselves back to the present helps:

Calm the nervous system
Clear the mental fog.
Reduce anxious thoughts.
Rebuild a sense of control and clarity.

Quick Fix Techniques

Here are three fast ways to come back to now:

1. The 5-4-3-2-1 Grounding Exercise

Look around and name:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This uses your senses to anchor you to the present moment.

2. Box Breathing (4-4-4-4)

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4Repeat 3–5 times. This calms the brain and regulates your breathing, making it perfect for moments of panic or overwhelm.

3. Notice 3 Good Things

Pause and name three small things that are okay right now. A warm drink, sunlight through the window, and a song you like. This shifts your brain out of stress and into a state of appreciation.

When to Use This

These tools work best when you use them as needed; on the bus, in the middle of class, before an exam, or when you feel emotions bubbling up. They’re discreet, fast, and effective.

Final Thought

You don’t need to have everything figured out. You need to be here — in this moment — and breathe. That’s the power of presence. And sometimes, that’s enough to turn your day around.