Understanding the 'five senses coping technique'
When we face hardships in life, we frequently look for coping mechanisms and sources of comfort. It is interesting to note that in these situations, our five senses — sight, sound, touch, taste, and smell can be effective friends. Beyond their essential roles, our senses have the astonishing power to comfort, heal, and cheer us up when we are in trouble. Here's how.
The 5-4-3-2-1 coping mechanism
A common and easy solution that psychologists/experts advise when one faces anxiety is the 5-4-3-2-1 coping mechanism. This five-step practice will help you stay grounded in the present when your mind is racing with worried thoughts during times of anxiety or panic attacks. This is a method people can do anywhere and at any time, making it one of the most common coping strategies.
See 5 things
Count the five items you can see by taking a look around you and saying them aloud. You might catch a glimpse of passersby, soaring birds, or raindrops dripping from the window. It doesn't matter what it is as long as you can see it. Between each object you can see, remember to take a long, deep breath.
4 things you can touch
Once you have listed five things you can see, list four items you can touch. Perhaps you are sitting on a chair and can feel the back or legs of the chair. Perhaps you can sense the surface you keep your hands on, such as a table. It could be anything that you can touch. For better focus, close your eyes.
Listen to 3 sounds
Pay attention to the sounds you can hear whether at a distance or nearby. Recognize three significant sounds. These sounds could be anything, from the birds chirping nearby to your stomach growling. Just make sure to put your focus on the sound. By focusing on auditory sensations, you redirect your focus from mental clutter to the present soundscape.
2 things you can smell
Identify two odors that you recognize. To avoid distractions, it might be easier to sense the smell with eyes closed. Perhaps you are smelling a pencil on your desk, or a new book on the table or the soap in your shower. Go outdoors if you need to take a little stroll to find a scent and identify two natural odors from nature.
One thing you can taste
Now move on to something you can taste. Focus carefully as you might be able to taste the meal you had or the coffee you drank earlier. It could be the taste of some chocolate or an orange's tartness. It doesn't matter what it is as long as you can taste it. Take one deep breath and hopefully, you will feel more relaxed now.
