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We all feel nervous at times. You might experience nerves about doing something in front of other people such as talking or performing in some way or nerves about meeting new people. Feeling nervous can be felt in your body: a racing heart, a tight chest, sweaty hands or a dry mouth. One thing that can help when you're feeling really nervous is to come back to your five senses.

This can help to remind the body where it is and that in this moment it's safe to calm down. So let's call this the five senses check in. You don't have to tune into all five senses, just whatever you're able to, and whatever helps, but they can all be useful. We can try it together.

If you can, start with five things that you can see around you right now. Maybe something in the space that you're in that you hadn't noticed before. Even a tiny detail or the colour of something. Or if there's a window, what's outside?

Now, we can pay attention to four things you can feel or touch. Maybe you can feel the sensation of your clothes on your skin or feel the ground under your feet.

If you can, we can now focus on three things you can hear. Maybe the sounds that are really close, like the sound of your own breathing, or sounds that are further away in the distance. Maybe even outside. Cars passing by, birdsong, people talking.

Okay, so now we can focus on two things that you can smell, this one can be a bit trickier, maybe you have to walk around until you find something. Or you can even imagine two smells. Maybe ones you really enjoy, like freshly cut grass or zesty oranges.

Lastly, you can focus on what you can taste. Maybe there's a taste in your mouth right now. Or again, you can imagine your favourite flavour like chocolate or strawberries.

Let's finish with a big deep breath.