Care for Yourself

5 Senses Grounding

The 5 senses grounding technique can be very beneficial for working through things such as panic attacks, anxiety, trauma, or flashbacks. It can also just be helpful to keep you in the here and now.

1. Sight: look for 5 things that you can see. As you see them, describe them in detail. By doing this, it allows you to focus on each specific thing.
2. Touch: Find 4 things that you can touch with your body. Focus on touching things around you, but don’t always just use your hands. Feel free to use your feel and body, such as how your socks feel on your feet or the texture of things around you.
3. Sound: Listen for 3 things that you can hear. I like to try to find things that aren’t so obvious, such as birds chirping outside of my house.
4. Smell: Sniff for 2 things you can smell. This one can be difficult depending on where you are. If you are having a hard time finding 2 things you can smell, feel free to think of your favorite smells and imagine what they smell like.
5. Taste: Identify one thing you can taste. Now, if you are like me and it’s been a while since you have eaten or drank, feel free to use this opportunity to take a drink or a bite of a snack. If you do this, really try to focus on the flavor.

The great thing about this coping skill is that is can be done anywhere. It requires no items to be able to use. When it comes to coping skills, make sure to practice for when you need them.