By Kendra Penski on March 4, 2023 in Blog

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Coffee mug sitting on table to represent What happens in your first therapy session.

This technique will take you through your five senses to help remind you of the present, stay focused, and help get through tough or stressful situations. This is meant to calm the heart rate, reduce anxiety, and help you “reset” when we feel that anxious feeling coming on. 


Take a deep belly breath to begin. 

5 – LOOK: Look around for 5 things that you can see, and say them out loud. For example, you could say, I see the computer, I see the cup, I see the picture frame. 

4 – TOUCH: Pay attention to your body and think of 4 things that you can touch/feel, and say them out loud. For example, you could say, I feel my feet on the group, I feel the chair I am sitting on, or I feel the drink in my hand. 

3 – LISTEN: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud. 

2 – SMELL: Say two things you can smell. If you’re allowed to, it’s okay to move to another spot and sniff something. If you can’t smell anything at the moment or you can’t move, then name your 2 favorite smells. 

1 – TASTE: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favorite thing to taste. 

Take another deep belly breath to end. 

Looking for some more quick tips and tricks to reduce anxiety? Check out our upcoming anxiety workshops and anxiety groups that are starting!!

Written By: MacKenzie Greenlee