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5 Senses Grounding Technique to Help with Anxiety


Do you struggle with anxiety? 

Tuning into your five senses is a powerful tool to calm your mind. When you ground yourself in the present, you can focus on the here and now instead of living in the past or future.

If you’re feeling paralyzed by anxiety, try these five grounding techniques to decrease your anxiety and be more present.

5 Senses Grounding Technique to Help with Anxiety:

What are five things you can see? Take a moment to observe your environment. Focusing on five things you can see will help your mind to reduce the state of panic.

What are four things you can feel? Touching nearby objects or parts of your body can provide a lifeline when anxiety tries to pull you under.

What are three things you can hear? Listen for external and internal sounds (e.g. breathing). Deep breaths can give an instant sense of calmness and signal your body to relax and your mind to quiet down.

What are two things you can smell? Scents have the ability to soothe your anxious mind. Aromatherapy scents like lavender, peppermint, or citrus are powerful scents that can improve your anxiety.

Taste something and observe the different flavors in your mouth. Indulging your taste buds can be a comforting embrace and bring you to a place of familiarity and peace of mind.

Whether feeling the grass under your feet, savoring your favorite treat, or just listening to the soothing sounds around you, grounding yourself is a great way to calm your anxiety.

​If you want to talk to a mental health professional, contact us at Therapy.

The Ladipo Group was founded to increase access to Black therapists in Philadelphia and decrease the stigma of mental health treatment. With our Diversity, Equity, and Inclusion consulting, we collaborate with national and international organizations and institutions to create equitable spaces and opportunities for Black, Brown, and African Americans to thrive.