Decreasing Anxiety Using our Five Senses

Decreasing Anxiety

The words self-care, grounding and mindfulness have peaked in popularity in 2020--a time when we all need them the most. But how do we achieve these things? And who can practice self-care when the world is quite literally on fire? And what if I don’t have a bathtub?  

Incorporating your five senses can be a great way to relax, control anxiety and find the self-care practices that work for you. Without even knowing it, our senses can affect our emotions. Some of the following techniques can be used for grounding during a moment of escalation or heightened anxiety. Others are long-term practices of self-care and relaxation.  

  

Touch 

Since our skin is the largest organ in our body, we can quickly calm ourselves by incorporating touch and feel. Here are some ideas for both grounding and self-care utilizing touch: 

Stress ball, playdough or clay, wearing clothes that are comfortable, wearing your favorite clothes, putting on socks or slippers, a heavy or soft blanket, baths, swimming, stretching, yoga, petting an animal, hugging a stuffed animal or pillow, a heating pad, physical activity, sitting or walking barefoot in the grass or sand, sitting in the sun or shade, a back scratcher or massage gun, washing your face or having a skincare routine  

Pay attention to what feels best to you. And don't forget to breathe. 

  

Taste 

In a moment of escalation, incorporating taste can bring us back to reality and give us something to focus on besides the cause of our anxiety.  

Examples of this can be chewing gum, mints, drinking water, a carbonated drink, coffee, or a comfort meal or snack. For long term self-care, this could be listening to your body and nourishing it accordingly (do you need extra veggies for energy today or a cookie to satisfy a sweet tooth?), cooking homemade meals for yourself or someone else, or eating a comfort meal from your childhood, like a grilled cheese sandwich and tomato soup 

  

Smell 

Smell is the most underrated sense when it comes to decreasing anxiety. Just like a bad smell can make us uneasy or change our mood, a good scent can make us feel calm. Examples of ways to incorporate scent are: essential oils, candles, wax warmer, car freshener, spending time in nature, gardening or visiting a garden, cooking with herbs or spices, or going to a farmers' market. 

  

Sound 

Listening to music will always be one of the most popular ways to relax. Whether turning up the radio in your car, listening to headphones or playing a record, this is a universal way that people unwind. Outside of music, we can heighten our sense of sound by going for a walk, listening to nature or meditation sounds, calling a support person or listening to a podcast.  

 

Sight 

Using sight can be a good way to distract ourselves when our anxiety is heightened. This could mean going for a drive, looking at pictures from a trip or a beautiful place, or even looking at funny pictures or memes. For self-care, examples include going for a hike or walk, driving somewhere scenic or relaxing, reading a book, magazine or newspaper, completing a puzzle or crossword, or watching a movie or tv.  

  

With a regular practice of igniting our senses, we can naturally become less stressed and happier. This is also an opportunity to try new things and truly find joy in life’s experiences.  

 

Jesse Milliken, Counseling Intern

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