5 Senses Grounding Skill
This 5 Senses Grounding exercise can be helpful to use in the following situations:
A panic attack
A flashback or nightmare
When you need to stay calm
When you feel disconnected from your body
To enhance and enjoy a positive experience
Using your 5 senses can be an effective and accessible way to ground yourself or enhance a positive experience. Below we will explore each sense further and provide ideas for each.
See:
Look around and name items around you. “I see the gray lamp, flower picture, and green plants.” Notice colors and patterns. You can also count items such as tiles on the floor.
Feel:
Notice what you feel around you. Can you feel your feet on the floor? Touch something soft nearby such as your sweater, a blanket, or a pet. Notice the temperature or texture of what you feel.
Hear:
Notice any sounds around you. If you're in a quiet space, listen for a clock ticking, the air conditioning running, or your own breathing.
Smell:
Notice any smells around you. Is the air cool or warm, flowing or stagnant? Essential oils are a great way to ground yourself. At Cooper Counseling Center, we encourage each client to pick an enjoyable essential oil that we put in a small container for them to take home. Clients keep their container in the car or their bag to use for grounding. You can also find bracelets or necklaces specifically for essential oils.
Taste:
Keep water, gum, or mints in your bag. As you drink the water, notice it’s temperature and taste. Eat a mint or chew a stick of gum and notice how it tastes and feels.
Enhancing a positive experience:
Let’s say you are hiking with a friend and want to remember and enhance this moment. Take a moment to look at the nature and colors around you (see). Notice how you feel in your body, your feet on the rocks, and the wind on your face (feel). Listen carefully for any animals or the wind (hear). Take a deep breath and notice the scent of the fresh air (smell). Have a drink of your water, notice how it tastes and feels as you drink it (taste).