Coping Skill Spotlight: Sensory Grounding
I would like to share with you all one of my favorite coping skills that I use with just about all of my clients. If you are experiencing anxiety, stress, panic attacks, racing thoughts, trouble sleeping, big feelings, or the effects of a traumatic experience, give sensory grounding a try.
Sensory grounding involves engaging your 5 senses to reconnect with your body and come back into the present moment when you are feeling worried or distressed. I call this particular exercise 5, 4, 3, 2, 1. Start by sitting or lying down in a comfortable position. Then, identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. The image below (courtesy of @gmf.designs) depicts the process beautifully.
Breathe deeply as you do this, and bring your awareness to any sensations that arise in your body. Simply notice what is going on in your body without judging what you are feeling. For example, if your breath feels shallow or jagged, try not to become frustrated with yourself. Instead, continue to breathe into your belly and simply direct your attention to the sensation.
Another way to practice sensory grounding is to visualize a place (real or imaginary) where you feel safe, protected, and relaxed. It could be your bedroom, your favorite vacation spot, or somewhere you have never been before that you would like to visit. Let’s say your space place is the beach. Your 5, 4, 3, 2, 1 exercise might look something like this:
5 things you can see: the ocean, your chair, fellow beach-goers, the sand, and the sun
4 things you can touch: the sand, your chair, your book, and your hat
3 things you can hear: the crashing waves, squawking seagulls, and children playing in the water
2 things you can smell: the sea salt and your sunscreen
1 thing you can taste: the sea salt
While this exercise may seem overly simple, I cannot overstate the importance of checking in with your body when your thoughts and feelings are overwhelming. Our bodies do not go offline when we feel stressed. In fact, they have the exact opposite reaction. Our bodies hold on to every feeling and experience we have been through. (For more on the mind-body connection, I highly recommend The Body Keeps the Score by Bessel van der Kolk, M.D.)
There is so much happening in the world around us right now that is flooding our hearts and minds with grief, despair, anger, frustration, and sadness. I encourage you to use this exercise as a way to take a mindful minute for yourself, return to your body, and find comfort in the present.