Grounding
By Clinical Mental Health Team
According to the University of New Hampshire, “Grounding is a self-soothing skill to use when you are having a bad day or dealing with a lot of stress, overwhelming feelings, and/or intense anxiety. Grounding is a technique that helps keep you in the present and helps reorient you to the here-and-now and to reality.”
In our fast-paced and often overwhelming world—especially as we move into the holiday season—moments of calm can feel hard to find. Our five senses offer a direct link to the present moment, making them a valuable tool when life feels hectic or stressful.
The 5 Senses Technique
The 5 senses grounding technique is a simple mindfulness exercise that helps bring you back to the present by intentionally engaging sight, sound, touch, smell, and taste. It can be practiced anywhere and at any time, making it a practical tool for reducing anxiety and overwhelming emotions.
Here’s how it works:
- Sight – 5 things: Look around and identify five things you can see. Notice details like color, shape, and texture.
- Touch – 4 things: Pay attention to four things you can touch. Focus on temperature, texture, and weight.
- Sound – 3 things: Listen for three sounds. Try to identify where each sound is coming from.
- Smell – 2 things: Notice two scents around you, whether subtle or strong.
- Taste – 1 thing: Identify one thing you can taste, such as the aftertaste of toothpaste, a sip of coffee, or even the neutral taste in your mouth.
Taking just a few minutes to move through this exercise can interrupt anxious thoughts and help you feel more grounded. By reconnecting with your environment through your senses, you create a moment of calm that can carry you forward with more clarity and steadiness.