Overview
Great as a grounding exercise to help be more present with your emotions and environment.
When you are noticing you’re becoming overwhelmed with emotion or distracted by sudden thought processes, this coping strategy can be used immediately to ground you and offset anymore distress.
Requirements
This exercise can be done anywhere but is most effective in busy environments as you have lots of stimulation around you.
If you are currently experiencing psychosis or dissociation caused by mental ill health, please don’t perform this exercise as this could flare your symptoms. Make sure to check with a mental health professional what ground exercises will be best for you.
Are you struggling right now?
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How to
You should deploy this coping tool straight away when you notice you are becoming overwhelmed with emotion or negative inward looking thought processes.
Ask yourself in the following order and identify:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
When you have asked and identified all your senses, check-in with yourself.
How are your emotions now? Is your state of overwhelming feeling increasing, decreasing or about the same?
Getting a solid answer after that can help you navigate the next upcoming moments.
Do you need to change environment? Can you do something else to distract yourself?
Additional
Performing a Sensory Countdown 2 to 3 times a day throughout the week is ideal if you find it difficult to get in touch with your emotions and connect with your environment.
If you have Autism Spectrum Disorder, this technique can be really effective, even if you do it 2 to 3 times a week.
We wouldn’t recommend doing this exercise anymore than 3 times a day, as it can become exhausting.
Find the right balance for you and ask trusted people like family or health professionals how frequently you should perform this strategy. Do what is comfortable and manageable for your weekly routine.