The Power of our Five Senses: Grounding, Calming, Soothing
Photo by Daiga Ellaby on Unsplash
The Power of our Five Senses: Grounding, Calming, Soothing
The five senses (taste, touch, sound, sight, and smell) help our bodies and brain receive so much information about the world around us and how we fit into that world. Additionally, they can provide our nervous systems with cues of safety (think warm cuddles, the smell of our favorite flower, a vibrant sunset) and cues of danger (think hot stove, smell of skunk spray, or the sound of a hissing cat). More specifically, when we experience trauma (whether it be a single event or chronic experience), the memory of this event can be stored in our nervous system and triggered by these sensory experiences.
That being said, our five senses can be a powerful source for grounding, calming, or soothing when we are feeling triggered and/or feeling any intense emotion: Our five senses can keep us grounded in the present if/when we struggle from trauma-related flashbacks, they can provide a sense of comfort when we are experiencing intense sadness or grief, and can be calming when we feel overwhelmed or anxious. We all have our own proclivities, so take a moment and think about each of your five senses and what might indicate cues of safety for you.
In case you need a little more information to wrap your brain around this concept, here’s a list of my own preferences as an example…
Touch: SOFT textures and warm temperatures.
Taste: I love to infuse my water with lemon, cucumber, and mint–it’s so refreshing and soothing. I also have a favorite tea: Christmas Eve by Stash.
Smell: I am VERY sensitive to smells (most smells lead me straight to nausea and headache). I like soft floral or cool water scents in the spring and summer, and crisp fruit or tree scents in fall and winter. I cannot handle anything with vanilla or amber.
Sound: I love calming meditation music, acoustic singer/songwriter music, and water sounds such as rain/waves/waterfalls, etc.
Sight: I love cool jewel-tone colors and pastels. I love sights that include soft lines, soft colors, and soft lighting (e.g., candle light). I am soothed by photos/views of nature (sunsets, flowers, beaches, etc).
Using my above list, here’s how I might put these sensory cues into practice…
To start out, feeling cold is a cue of danger to me. So all throughout the winter, I am wearing clothing that is soft and warm, such as fuzzy socks, soft and cozy sweaters, flannel sweatpants, and I have a long down jacket that feels almost like I’m wearing a blanket (it’s the closest thing to a Snuggie that is socially acceptable to wear in public).
Because soft fabrics are a must for my clothing, I will often use touch to soothe myself when feeling stressed, anxious, tired, or overwhelmed by rubbing the fabric of my sweaters between my fingers, or rub the palms of my hand over the tops of my pant legs, for example.
I may make myself a warm cup of tea (using taste, smell, and touch/temperature to work together).
I may turn on some calming music to help keep me grounded so I can focus on my work (such as reading or writing tasks). I can be easily overwhelmed by complex sounds, so I lean on acoustic music or white noise sounds.
I have decorated my home and office with colors and textures that feel soothing to me (such as battery-operated candles everywhere) to help set the tone for a calming environment where I spend a lot of my time, and/or where I go to decompress.
I like to light a scented candle in my home to help offset harsh and/or unpleasant odors from cleaners and litter boxes.
There are so many different types of coping skills out there–breathing techniques, movement, redirecting or reframing negative thoughts, etc. Using our senses to calm, soothe, and/or ground is another tool for the toolbox. Notice what simple pleasures bring you joy and comfort and lean into them when you are struggling. It’s not likely to eliminate the discomfort, but it can help you to bring it down a notch so that you are then able to manage your next step (whether that is completing a task, being able to fall asleep, or coping with a challenging situation).
Surround yourself with things that soothe your senses.
If you feel like you need help developing the skills needed to cope with intense emotions and/or calm your nervous system, I might be able to help you! Click here to learn more or contact me for more information.
