Learn To Self-Soothe And Destress By Using Your 5 Senses

Our five senses – sight, smell, taste, touch, and sound – are tools given to us that we can use to experience the world around us – good, bad, pleasant, or unpleasant. Life can be stressful and overwhelming, and it's easy to get caught up in our thoughts and emotions. When we feel anxious, stressed, or overwhelmed, using our senses to self-soothe can be helpful in navigating through those moments.

Impact Of Stress On The Body

Stress is a natural response to perceived threats or challenges in our environment. When we encounter a stressful situation, our body's "fight or flight" response is triggered, which releases hormones such as adrenaline and cortisol. These hormones cause our heart rate and blood pressure to increase, and our muscles to tense up, preparing us to respond to the perceived threat. While this response can be helpful in the short-term, chronic stress can have negative effects on our health. Prolonged stress can weaken the immune system, increase inflammation in the body, and lead to a range of health problems, including anxiety, depression, cardiovascular disease, and digestive issues. It's important to manage stress in healthy ways to reduce the negative impact on our physical and mental health.

This Is How Our Senses Can Help

When we're stressed, our thoughts tend to race, making it difficult to focus on the present moment. However, our five senses can be powerful tools to break the cycle of stress.

• By engaging our senses, we can shift our focus away from our racing thoughts and toward the present moment, reducing stress and promoting relaxation.
• Sensory activities can help to calm the mind and promote a sense of calm.
• Additionally, engaging in physical activities that involve our senses can have a powerful effect on reducing stress and promoting overall well-being.

By taking time to engage our senses in healthy ways, we can break the cycle of stress and cultivate a sense of calm and relaxation in our daily lives.

5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 grounding technique is a simple but effective method to reduce stress and anxiety by focusing on the present moment and engaging with your senses. Here's how it works:-

• Start by finding a comfortable position and take a few deep breaths to calm your mind and body.
• Look around and find five objects you can see. Pay attention to the details of each item, such as its color, shape, and texture.
• Listen carefully and find four things you can hear. It could be the sound of a car passing by, birds chirping, or even the ticking of a clock.
• Focus on three emotions you can feel. It could be the sensation of your feet on the ground, the texture of your clothes, or the temperature of the air.
• Identify two things you can smell. It could be the scent of flowers, fresh laundry, or even your own perfume or cologne.
• Lastly, taste one thing. Take a sip of water or eat a small snack, and focus on the taste and texture in your mouth.

Using The 5 Senses To Beat Stress

Although the grounding technique is effective, particularly for addressing emotional reactions or distressing thoughts, there exist alternative approaches for stimulating your senses to interrupt these patterns. Let us understand how we can use our five senses to fight during times of stress and anxiety.

Sense Of Sight

Here is how your sense of sight can help you during stressful times.

Movies | Watching movies or TV shows that you enjoy can help in creating a break in the cycle that stress creates. There are some movies such as Fantasia 1940; Fantasia 2000; Make Mine Music that have a more therapeutic effect because of the colors.

Art | Participating in artistic activities, such as painting or browsing through Pinterest, or even creating digital art can be beneficial for our visual senses and provide us with a meaningful outlet to divert our attention away from ourselves.

Sense Of Sound

Following are a few ideas on how you can use your sense of sound to self-soothe during stress.

Calming Music | Listen to playlists that bring a sense of calm to you, that could be lo-fi music, binaural beats that promote relaxation, or just music that you enjoy.

Upbeat Music | Listen to upbeat music when you are feeling down. The music creates a change internally and creates a break in the cycle of stress.

Sounds Of Nature | Listen to the sounds of nature, it could be raindrops, running water, sounds of the forest, or wind. These sounds bring a sense of rejuvenation and relaxation to the system.

Self-soothing using your senses can be helpful in managing difficult emotions like stress and anxiety.

Also Read | Childhood Medical Trauma: Tips For Parents To Help Their Teenagers Cope

Sense Of Smell

You could use your sense of smell in the ways given below (among many others) at times of anxiety or stress.

Essential Oils | Diffuse essential oils in your room. Scents like lavender, neroli, lemon, sage, and ylang ylang amongst others are an incredible way to stimulate our sense of smell. These oils promote relaxation and a sense of calm.

Scented Candles | Light some scented candles; you can find many that are made specifically to promote rejuvenation, which works to soothe the body and mind in stores around you.

Sense Of Touch

Below are a few ways of sense of touch can help you beat stress and anxiety at the moment.

Different Textures | Try touching different textures, such as a soft blanket or a smooth stone, and focus on the sensation.

Massage | A gentle massage can help to release tension in the body and promote relaxation. You can use a foam roller or massage ball to target specific areas or get a professional massage.

Stress Objects | Fidget spinners, stress balls, and slime can be useful tools for taking a break as they allow you to keep your hands busy and provide a temporary outlet for restlessness.

Sense Of Taste

You can help yourselves calm down when stressed or anxious by using your sense of taste in the following ways.

Relaxation Teas | Sipping on a warm cup of tea can be very calming and soothing. Choose a tea with a flavor that you find relaxing, such as chamomile or lavender.

Eating Something Sweet | Eating something sweet, such as a piece of dark chocolate or a small cookie, can help to boost mood and create a sense of comfort.

Savouring Food | Taking the time to savour the flavours of food can be very grounding and calming. Focus on the taste, texture, and aroma of each bite.

Chewing Gum | Chewing gum can be a great way to soothe restlessness and create a sense of calm. Choose a flavor that you enjoy, such as peppermint or cinnamon.

Self-soothing using your senses can be helpful in managing difficult emotions like stress and anxiety. Our senses are powerful tools that can help us feel grounded and present at the moment, promoting relaxation and reducing stress. The 5-4-3-2-1 grounding technique is a simple but effective method to engage our senses and break the cycle of stress. Additionally, there are other strategies for each of our senses, like watching therapeutic movies, going for walks in nature, listening to calming or upbeat music, and participating in artistic activities. By taking time to engage our senses in healthy ways, we can manage stress and promote overall well-being.

Ichha Bhan is a counselling psychologist and personal growth coach. She has more than five years of hands-on experience in working with children and adolescents, helping them and their parents navigate shared emotions, and the challenges of growing up.