Five senses grounding exercise

When anxiety takes over, the sympathetic nervous system (or fight/flight mode), is running the show. When your body has perceived a threat (whether physical, psychological, or emotional), the nervous system responds by kicking into overdrive and putting all focus and energy towards trying to escape the perceived threat. When we’re in this state, our parasympathetic nervous system, which is what allows us to feel calm, connected, and grounded, gets bypassed. Our bodies know intuitively that slowing down in a dangerous situation could lead to greater risk, which is why in these moments of activation, our focus narrows, our hearts pound, and panic sets in as adrenaline and other stress hormones are released in our bodies. But, what if the stressor isn’t something we need to flight or flee our way out of? What if it’s work stress, social anxiety, or a triggering interaction with a loved one? What if we have absolutely no idea where the anxiety is even coming from or what triggered it?

Anxiety and panic are a common response to the triggering of historical trauma in the body. Whatever the cause, in these moments, the sympathetic nervous system can feel like a runaway train, taking our thoughts and bodies along for the ride. But, we can use the wisdom of our brains and bodies to regain control. By strategically tapping into each of your five senses, you can re-engage your prefrontal cortex and find regulation in your body.

Here’s how to do this: Begin by noticing 5 things you can see in your immediate surroundings. Slow down to notice the details of these items and give them your full attention. After a few moments, shift your focus to 4 things you can touch - notice the texture of your clothing against your skin, the chair beneath you, etc. Next, bring your attention to 3 things you can hear in your environment - anything counts - the sounds your computer is making, a bird outside the window, your own heartbeat, breathe as you keep your focus on these sounds for a few moments. Next, engage your sense of smell, noticing 2 things you can smell - feel free to reach for a candle or essential oil. And finally, what do you taste in this moment?

As you begin to notice things around you through your senses, taking in details like colors, shapes, textures, smells, etc, the areas of your brain that had shut down in service of survival are able to come back online and your nervous system is invited back into the present moment. From here, you can use reasoning to determine next steps or get curious about what triggered that reaction if that feels supportive.