Grounding Through Your Senses

Your senses can be a simple way to bring your attention back to where you are right now. When your thoughts are racing or you are feeling overwhelmed, focusing on what you can see, hear, feel, smell or taste can help reconnect you with the present moment.

Five Senses 5–4–3–2–1.

Take your time and notice:

5 things you can SEE
Look around and notice five things. You might notice colours, shapes, light or small details you hadn't noticed before.

4 things you can FEEL
Notice four things you can physically feel — your feet on the floor, your clothing against your skin, the chair supporting you, or an object in your hand.

3 things you can HEAR
Listen for three sounds — perhaps voices, traffic, birds, the wind or something very quiet in the background.

2 things you can SMELL
Notice two smells around you. If you can't smell anything, think of two smells you enjoy.

1 thing you can TASTE
Notice any taste in your mouth, take a sip of a drink, or simply imagine a familiar taste.

You don't have to complete every step perfectly. The purpose isn't to get the answers right — it's to gently bring your attention back to the here and now.

Giving Worry Some Space — A Worry Journal

Sometimes trying to tell yourself “don't worry” only seems to make worry louder.

Instead, you can intentionally give your worries some time and space.

Choose a regular 15-minute period in your day as your Worry Time. When worries show up outside this time, you don't need to fight with them or solve them. You can acknowledge them and gently remind yourself:

“I hear you. I'll give you some time later.”

When your Worry Time arrives, take out a journal or piece of paper and spend up to 15 minutes writing down whatever Worry wants you to know. You don't need to solve anything or make your writing neat — simply allow the thoughts to be heard and put onto paper.

When the 15 minutes are finished, close your journal and move into something else in your day.

Over time, this can help you practise noticing worry without needing to follow it every time it appears.

Worry is being given a voice — but it doesn't need to have the whole day.

Feel Your Feet

Bring your attention down to your feet.

Notice where they make contact with the floor. Gently press them down and notice the support of the ground underneath you.

You might wiggle your toes, lift your heels and lower them again, or slowly shift your weight from one foot to the other.

As you do this, simply notice:

“My feet are here. The ground is supporting me.”

This is a lovely simple one because people can do it almost anywhere without anyone else knowing.

Orienting — Looking Around You

When you're feeling anxious or overwhelmed, your attention can become very focused on what feels wrong or threatening. Orienting is a gentle way of helping your nervous system notice where you are and what is around you right now.

Try slowly turning your head and looking around the space you are in. Let your eyes move naturally and notice what catches your attention.

You could try:

Find a colour
Choose a colour and slowly look around the room for everything you can see in that colour.

Notice an object
Let your eyes settle on an object. Notice its shape, colour and texture. Imagine what it might feel like if you touched it — smooth, rough, soft, cool or warm.

Slowly scan your surroundings
Gently turn your head from side to side, allowing your eyes to take in the room around you. Notice light, shapes, objects, doors, windows or anything that feels pleasant or interesting.

There's nothing you need to find or achieve. Simply give yourself a little time to look around and notice: I am here, right now.

Butterfly Hug

Cross your arms over your chest and place each hand on the opposite upper arm or shoulder, as though you are giving yourself a gentle hug.

Slowly alternate tapping one side and then the other — left, right, left, right — at a comfortable pace.

You might simply notice the rhythm of the tapping and the feeling of your hands against your body.

Rhythmic, repetitive movement can feel comforting and settling. Think about how we naturally rock, sway or gently pat a baby when helping them settle.

Continue for as long as it feels comfortable, then pause and notice how you feel.

Longer Out-Breath

Rather than trying to take a very big breath, simply allow your breathing to slow a little.

Breathe in gently, then let your out-breath be slightly longer than your in-breath.

For example:

Breathe in for 3 → breathe out for 5.

Repeat a few times without forcing your breath.

If focusing on breathing makes you feel more anxious or uncomfortable, that's okay — choose another grounding tool instead.