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Help your child with their anxiety: The 5 Senses Grounding Technique

An Easy and Fun Mindfulness Exercise for Kids (and Adults)!


Are you looking for a way to help manage your child's anxiety or your own? Look no further than the 5 senses grounding technique. I have been personally using this technique since I was a teenager and it is one of my favorite mindfulness techniques for a quick and effective reduction in my anxiety. This easy-to-use mindfulness exercise can be practiced anywhere, at any time, and is great for both adults and children.


So, what is the 5 senses grounding technique? It's a mindfulness exercise that involves focusing on your five senses - sight, touch, hearing, smell, and taste - to bring your attention back to the present moment. By engaging your senses, you can calm your mind and alleviate negative thoughts and emotions.


Benefits of the 5 senses grounding technique include reducing stress and anxiety, improving focus and concentration, and promoting feelings of calm and relaxation. It's a great way to practice mindfulness and reconnect with your body and surroundings.


Here's how you can practice the 5 senses grounding technique:

  1. Start by taking a deep breath and acknowledging your surroundings.

  2. Use your sense of sight to identify 5 things you can see. Take a moment to really focus on each item.

  3. Next, use your sense of touch to identify 4 things you can feel. It can be anything from the clothes you're wearing to the surface you're sitting on.

  4. Then, use your sense of hearing to identify 3 things you can hear. Listen carefully to each sound.

  5. Use your sense of smell to identify 2 things you can smell. Take a deep breath and notice the scent around you.

  6. Finally, use your sense of taste to identify 1 thing you can taste. This could be anything from the toothpaste you just used to the lingering flavor of your last meal.

Sometimes, we might experience sensations that are difficult to label, such as unfamiliar tastes or sounds. But don't worry, you can still practice the 5 senses grounding technique by labeling what you can and what you can't label, simply notice without labeling. It's important to remember that putting too much emphasis on labeling everything you experience can actually add to your anxiety and go against the purpose of the exercise. So, if you're having trouble labeling something, just take note of it and move on. The goal is to be present and mindful, not to label everything perfectly.


By the time you've gone through each of these senses, you'll hopefully find that you're feeling more present and centered. The 5 senses grounding technique is a great way to manage anxiety, stress, and intrusive thoughts, and can be done anywhere and anytime.


If you find that you or your child are struggling with anxiety or other mental health challenges, don't hesitate to reach out for help.


At Rise Up, we offer a variety of resources and support for families dealing with anxiety and other mental health challenges. Contact us today to learn more about how we can help.

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