5 Senses Grounding
When we’re feeling really overwhelmed, anxious, panicked, or triggered by trauma memories, we may feel ourselves spiraling into worst case scenario thoughts or feeling a bit out of body. This is a really functional tool we have learned to use to keep ourselves alive in dangerous situations AND sometimes it can be not as useful anymore. In those moments, when we are feeling completely overwhelmed, getting back into your body can be really helpful.
Utilizing our 5 senses is a great way to access this. Of course, not everyone is able to access all 5 senses, so this can be modified to fit what is accessible to you. I will walk you through the 5 senses grounding skill and you are welcome to practice it, write it down, do whatever you need to do, so that if you find yourself needing it one day, you know how to access it. When we’re really overwhelmed, it can be hard to remember our tools!
5 Senses Grounding
Name 5 things you can see (pick a color, find 5 things you can identify in your surroundings that is that color)
Name 4 things you can touch (actually touch each item, notice the texture, temperature, weight, firmness, etc)
Name 3 things you can hear (notice the different pitches and rhythms in your environment)
Name 2 things you can smell (actually smell them - maybe carry around a calming or invigorating scent with you)
Name 1 thing you can taste (actually taste it, how does it feel in your mouth?)
As always, take what is helpful and leave the rest. I hope you have the week you need.
