Finding Calm Through the Five Senses: A Grounding Technique That Works
By Dr. Bob — Tame your anger & ease your anxiety…
When anger or anxiety hits hard, your mind can speed up and your body can feel out of control—tight muscles, fast breathing, racing thoughts, sudden urges to react. The five senses grounding technique is a simple, evidence-based tool that helps you quickly return to the present moment. It reconnects you to your body, calms your nervous system, and brings you back to a place where you can respond—not explode, withdraw, or spiral.
When It Helps
Grounding through your senses can be especially useful when:
Anger is rising and you feel your voice or body tensing
Anxiety shows up as “what if” thinking or worst-case scenarios
You feel overwhelmed or mentally flooded after a conflict or stressful situation
Example:
If you just had a heated conversation, you may feel ready to yell, slam a door, or say something you’ll regret. Using your senses for even 60 seconds can interrupt that surge, give your brain time to settle, and help you choose how to respond with clarity instead of impulse.
How to Do It: 5-4-3-2-1
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
Take it slowly. Notice colors, textures, sounds, and scents. The goal isn’t to be perfect—it’s simply to bring yourself back to right now.
Why It Works
This technique activates the parasympathetic nervous system—the body’s natural “calm down” switch. It pulls attention away from angry or anxious thoughts and toward the present moment. Psychologically, it helps shift the brain out of fight-or-flight mode so your thinking brain comes back online. That’s when you can make thoughtful choices instead of reacting automatically.
Helpful Variations
Quick reset: Name one thing from each sense when you need a fast pause
Walk and ground: Notice the feel of your feet, air on your skin, and sounds around you
Visual anchor: Focus on one object and study its colors, lines, or shapes
Practicing sensory grounding regularly trains your body and brain to settle faster. Over time, it becomes a reliable bridge back to calm—helping you tame anger, ease anxiety, and regain confidence in how you handle stressful moments.
If anger or anxiety is interfering with your life, you don’t have to handle it alone.
Learn more or schedule an appointment at: www.drnemerovski.com