Five Senses Grounding: This is a simple practice that can be helpful for trauma triggers, anxiety, depression, rumination, and staying present.
When doing grounding techniques, make sure to keep your eyes open, so that you can see and focus on what is around you right now. It is also a good idea to speak out loud, describing what you are seeing and doing.
Using your five senses, describe your environment.
1. Name five things that you see
2. Name five things that you hear
3. Name five things that you smell
4. Name five things you can taste
5. Name five things that you can feel
If you can’t smell or taste five things, bring to mind five things that you can remember.
You can also create a grounding bag with mints, different textured items to feel, sachet to smell or essential oil, sayings you would like to read, or play grounding music on your phone.
Splashing cold water on your face or drinking something cold can also help to ground you in the present.
Practice five senses grounding 4 times a day for thirty days straight.
