When we are anxious, we are not focused on the present moment rather, we are anticipating danger (for more on this see The Difference Between Anxiety, Worry and Fear). One really helpful way to lower your anxiety when it starts to rise is by “grounding” yourself or bringing yourself back into the present moment (check out 3 Reasons Why You Should Rate Your Anxiety). Grounding can take practice and patience in order to be helpful, but for many, it is an essential tool for making the sensation of anxiety less intense. The easiest way to ground yourself is simply to use your five senses.
Sight
Use your eyes and name what you see in your environment. For example, look out a window and name out loud (or in your head) and name everything that you see. You can also name things around you by going in alphabetical order (“A” is for Apple computer, “B” is for bench, etc.).
Sounds
Same idea as sight, but name all the sounds that you hear like people talking (try to focus on what they are saying), train noise, airplane noise, a radio. Again the point is to bring yourself back to the environment and have your thoughts and body sensations be less powerful.
Smell
Smell is a great sense to use for grounding because you do not have to simply observe what’s in your environment, you can create it! You can make some tea, use some hand lotion, or light a candle.
Taste
Another sense that you can control. Breath mints, hard candy, and gum are all things that you can carry in your pocket or purse and use to bring yourself back into the present moment. Focus as intensely as you can on what you are tasting. Is it sweet/sour/salty?
Touch
Many of our clients pet their cats and dogs to lower their anxiety. However, there’s all kinds of things you can touch to bring yourself into the present, even if it’s just a smooth countertop. Whatever you are touching pay close attention to how it feels. Is it smooth, rough, soft, hard, fuzzy, etc? The point is to focus on the texture and sensation and remind yourself where you are.
Conclusion
Amidst the chaos and pressures of everyday life, our senses offer a gateway to the present moment and a respite from anxiety. By intentionally engaging with our five senses, we can ground ourselves, quiet our racing thoughts, and find solace in the here and now. Whether it’s appreciating the beauty around us, listening to soothing sounds, inhaling calming scents, savoring each bite, or indulging in tactile experiences, the power of the senses is always accessible. Make a conscious effort to incorporate sensory awareness into daily life and experience the transformative effects it can have on reducing anxiety and fostering a greater sense of calm and well-being.
If you are interested in learning ways to identify what your specific anxiety triggers are and how to bring your anxiety levels down more quickly, we can help. Book a free consultation with one of our certified therapists here.
