Five senses exercise

Five Senses Exercise – Grounding Technique

Grounding techniques are a powerful tool to help connect to the present moment and interrupt stressful thoughts. 

When you start to feel overwhelmed, stop, take three deep breaths, and check in with your five senses. What do you see, feel, hear, smell, and taste? This exercise aims to calm your mind by using your five senses to focus on your environment instead of your thoughts.

LOOK: What can you see?  Carefully note the colors and shapes around you. You can look around for things that you see and say them in your head too. For example, you could say, I see the computer, I see the cup, I see the picture frame. 

TOUCH: Pay attention to your body and notice a few things you feel. For example, feel the texture of the pen in your hand. Notice the pressure between your feet and the floor or your body and the chair. You can also observe temperatures like the warmth or coolness of your hands or feet.

LISTEN: As you breathe slowly and deeply, start to tune in to what you can hear. Don’t judge the sounds around you, classifying them as positive or negative. Just notice them.

SMELL: Now shift your concentration to noticing the smells of your environment. As with listening, the goal is not to classify smells as “good” or “bad.” If you can’t smell anything at the moment, think of two of your favorite smells.   

TASTE: What do you savor at that moment? It may be the toothpaste from brushing your teeth or mint from after lunch. If you can’t taste anything, then think of the flavor of your favorite food. You can also focus on the sensations in your mouth. Try running your tongue over each tooth in turn, and move it along the inside of your cheeks.

Another fun approach is the countdown game. Notice (5) things you can see, (4) things you can feel, (3) things you can hear, (2) things you can smell, and (1) thing you can taste.

Grounding will help you connect to the here and now and interrupt spiraling worries. By the time you have checked in with your five senses, you will be back in the present moment in a more peaceful and controlled state of mind.

Try this exercise the next time you feel overwhelmed before a test, presentation, or an important recital or sporting event.