How-to: 5 Senses Grounding module
Quick Summary
- In the 5 Senses module, practice grounding by noticing five things you see, four sounds, three textures, two smells, and one taste. Practice regularly to make it more effective in stressful moments.
- Grounding uses your five senses to help you stay present, reducing overwhelming thoughts or emotions.
Here's how it works:
Grounding means using our five senses to get in contact with the present moment, rather than being swept up in our thoughts and emotions. The best way to learn about grounding is to experience it.
You can give this a go in the 5 Senses module. Here’s how:
1. Take a moment now, look around you. Can you name five things you can see?
2. Now, tune into the sounds happening around you. Can you name to yourself or count four different things you can hear?
3. Next, think about the different textures you can see in arm’s length, are there three different things you could reach out and touch? Pay attention to how each one feels.
4. Now take a deep breath in. Are there any smells you notice? Try and find two different smells that you can identify.
5. Lastly, focus on your taste. Maybe you have something handy you can have a taste of, like a mint or cup of tea. If there’s nothing around, try imagining the taste of your favourite food.
How do you feel now, compared to when you started?
If this activity feels like something that could work for you, try it out in some less stressful situations first. Any new skills needs practice in situations that are a bit more manageable first.
You may even like to build your own Sensory Toolbox, which can be found in one of our other modules. Good luck!
Once you’re finished, you’ll be able to access your answers again through My Support, so that you can refer back to them yourself later or share them with a support person.