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Sharing our thoughts on therapy, mental health, and general wellness.
Posted by: Alice Moses, LMHC
The 5 Senses Technique
I love the 5 senses technique! It's a super quick way to reorient and ground yourself and be fully present for a few moments. You can also do it anywhere and repeat it as many times as you need to feel relaxed.
How it works: start by taking a few slow deep breaths, letting your exhale be a beat or two longer than your inhale. This will begin to relax your body. Then, follow these steps.
5 – looking around your surroundings, notice 5 things that you can SEE that are the color green (or blue or white or brown, etc.)
4 – notice 4 different things that you can TOUCH (things with different textures, if possible)
3 – next, notice 3 things that you can HEAR (things that make a sound or might make a sound)
2 – notice 2 things that you can SMELL or that have a smell
1 – finally, notice 1 thing that you can TASTE (this can even be the taste of your own mouth)
Finish with a few more deep breaths and...that's it! How easy was that? Aren't you feeling more relaxed? If not, repeat the exercise looking for different items than you noticed the first time around.