How Can Using the 5 Senses Help Reduce Anxiety and Cultivate Inner Peace?

Did you know that tuning into your senses can help you feel more relaxed and grounded? Let’s try it together. Think of a color—how about green? Look around and notice all the green things in your environment. Right now, I see three plants, a pillowcase, my kitchen cabinets, a candle, a notebook, and my new favorite pen. By focusing on what I can see, my attention shifts away from the stress or anxiety swirling inside me.

When my anxiety is high, I feel it in my body first—tightness in my chest, flutters in my stomach. If I’m not mindful, those sensations can spiral into a flood of stressful thoughts. It might start with, “Oh, I haven’t heard from my partner today,” and suddenly, I’m thinking, “I must’ve upset them. Are they mad at me? Are we breaking up? I’ll never find love. I’m unlovable.” And before I know it, my thoughts have snowballed into a full-blown emotional storm.

Last year, I read Don’t Believe Everything You Think by Joseph Nguyen, and it completely changed my perspective. Nguyen explains that thoughts aren’t the real issue—it’s the overthinking that follows. That insight hit me hard. The more we analyze and create stories around a thought, the worse we feel. Often, the thought itself doesn’t mean anything unless we give it power. So what’s the solution? Stop overthinking and just be. Bring yourself back to the present moment. Tune into your senses. Ground yourself.

One of my favorite grounding techniques is the 5-4-3-2-1 method. Identify five things you can see (or wish you could see), four things you can touch (or wish you could touch), and so on (check the image below for the rest). Don’t stress if you forget the order—I do all the time! Just focus on naming as many things as you can for each sense. It’s a simple yet powerful way to reconnect with the present and reduce anxiety.

Take a deep breath, look around, and give it a try. You’ve got this!

This information is intended for general knowledge only and does not substitute for professional mental health advice, diagnosis, or treatment. Please contact a mental health professional should you wish to receive mental health services.