Coping With Senses

Have you found yourself overwhelmed with emotion? Flooded by the intensity of an
environment or situation that is leaving you at a loss for how to regulate your emotional or
physical responses. Although there are a host of coping strategies one can implement to
regulate your rising emotions, starting small can be the best first step.

Grounding skills are an important way for us to help support our nervous system. Grounding is
the physical and mental connection our bodies have to reality and the present moment. When
anxiety rises, emotional responses escalate, activation of our nervous system is on overdrive;
grounding skills are a fundamental resource to regulate our physical and mental state back to
baseline. Baseline, is a low state of arousal or hypervigilance that makes up the majority of our
day to day life. This is a state in which we feel regulated and able to function without the
impairment of a heightened state of arousal.

There are a variety of factors that lead to feeling flooded by our bodies responses to
heightened emotions. Although a history of trauma or challenges with mental health may
increase the frequency at which this state is experienced; all of us are capable of having an
experience where I body goes into overdrive.

The next time you feel yourself flooded with emotions remember to PAUSE and use your
SENSES.
Sight. Touch. Taste. Smell. Sound.

You can implement this right where your stand in the moment, or you can step away to a quiet
space. The primary goal is to be in a space where you feel safe to take this pause as you remind
your body that you are safe.

 Sight – What do I see around me? What colors are standing out to me right now? What
visual focal points are around me?

 Touch – What can I feel? What does the sensation of touching my skin, my clothes, or an
object feel like? Can I feel the air moving between my fingers? What sensations are in
my hands? What temperature are my hands?

 Taste – What do I taste? Is my mouth dry or wet? What sensations are present in my
mouth?

 Smell – What do I smell? Take a big deep breath through your nose. Can I distinguish
between multiple scents?

 Sound – What do I hear around me? Are there multiple sounds I can distinguish
between? If I close my eyes, can I hear better?

These questions are just some examples of different ways to address and identify your senses
when working to intentionally regulate your nervous system or emotional responses. This

grounding strategy utilizing your senses, allows you to support emotional regulation in a safe
and approachable way. Supporting our bodies responses to stress, anxiety, or any range of
emotions does not have to be complicated. It can be as simple as using your senses and slowing
down. The goal of this exercise is to promote slowing down the ever racing thoughts.
Reminding our bodies that safety is here through connection to our physical environment.

For additional support or to speak directly with a therapist, reach out today! Contact Us