Discover how to calm your mind with this straightforward five-senses grounding technique, detailed in a post by the University of Rochester Medical Center.
Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.
Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:
- 5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
- 4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
- 3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
- 2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
- 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
Explore this technique in a hands-on way with an interactive worksheet from Positive Psychology.
This is one of two pages of the worksheet. Download a PDF for the full activity.
Read the original article by the University of Rochester Medical Center.
For more worksheets and resources, explore the Positive Psychology website.