Using Your Five Senses to Manage Anxiety

Anxiety can feel overwhelming, but one simple yet effective way to center yourself in the present moment is by engaging your five senses. This technique, often referred to as "grounding," helps to redirect your focus away from racing thoughts and brings you back into your body, allowing you to manage feelings of stress and anxiety more effectively. 

One strategy that you may find useful in turning your attention away from anxious thoughts is the 5-4-3-2-1 grounding technique.  The 5-4-3-2-1 grounding technique is an exercise that incorporates all five senses to help you engage in everyday activities and feel more calm.

How to do the 5-4-3-2-1 grounding technique:

I recommend, if possible, finding a quiet place to sit to complete this exercise.  Begin by taking a few deep breaths which prepares your mind and body to be present.

• Identify 5 things you can see around you.  This could be your cell phone, a painting on the wall, or your family pet laying next to you.

• Identify 4 things you can feel.  It can be something as simple as the chair you are sitting on, your hand on your lap, or the warmth of your sweater.

• Identify 3 things you can hear.  This could be a conversation happening nearby, a car driving down the street, or music playing in the background.

• Identify 2 things you can smell.  Maybe you smell a candle or food being prepared in the next room.  You can also make it a point to find a scent that makes you happy, such as a perfume or your favorite flower. 

• Identify 1 thing you can taste.  Do you taste the cup of coffee you have been sipping or the gum you have been chewing?  Pro tip: try popping a sour candy in your mouth, as this is a great way of distracting yourself from an overwhelming thought or feeling.

By consciously engaging your five senses, you can create an immediate sense of calm and help regulate your body’s anxiety response. Whether you’re at home, in a public space, or even at work, using your senses to anchor yourself in the present moment is a quick and effective way to manage anxiety, regain control, and feel more grounded.