March 15, 2025 • 14 mins
Anxiety can make the world feel overwhelming, but what if you could create a personal safe space to calm your mind? In this episode, we break down practical ways to build emotional and physical comfort during anxious times.
What You’ll Learn:
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Final Thought:
Whether you experience anxiety yourself or want to support someone who does, this episode gives you practical strategies to create comfort in stressful moments. Share this episode with someone who could benefit, and let’s make sense of this sh*t together!
What You’ll Learn:
- How to use the 5-4-3-2-1 grounding technique to feel more present.
- The science behind sensory grounding and why it works.
- How to create a calm and anxiety-free environment at home or in public.
- Practical ways to set emotional boundaries for better mental well-being.
- Tips for recognizing signs of anxiety escalation and how to manage them.
Want to support the podcast? Join our Supporters Club for just $3 a month to get ad-free episodes and help us grow! Sign up here.
Final Thought:
Whether you experience anxiety yourself or want to support someone who does, this episode gives you practical strategies to create comfort in stressful moments. Share this episode with someone who could benefit, and let’s make sense of this sh*t together!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Imagine waking up and feeling a knot in your stomach
before the day has even begun. Your thoughts race, your
body tenses, and suddenly even the smallest tasks feel impossible.
Anxiety has a way of making the world feel unpredictable, unsafe,
and overwhelming, turning the most familiar spaces into places of discomfort.
(00:20):
But what if we could take back control, creating safe
spaces for ourselves both physically and emotionally, where anxiety has
less power. It can turn the most familiar spaces into
places of discomfort, leaving us feeling trapped in our own
thoughts and unable to find relief. But what if we
could create safe spaces for ourselves, both physically and emotionally,
(00:41):
where anxiety has less power. Today, we're diving into how
you can do just that using one of the simplest
yet most effective grounding techniques, the five four three two
one method. When anxiety strikes, the brain tends to spiral
into worst case scenarios, making it difficult to stay present.
The five four three two one grounding technique helps anchor
(01:04):
you in the here and now by engaging your senses sight, touch, sound, smell,
and taste. This method works by shifting focus from internal
distress to external reality, reducing panic and making overwhelming moments
more manageable. Let's break it down step by step and
walk through a guided practice together. Engaging the senses is
(01:25):
effective in reducing anxiety because it shifts focus from distressing
thoughts to the present moment. By actively noticing what's around you,
you interrupt the cycle of anxious rumination and give your
mind something tangible to concentrate on, helping to restore a
sense of calm and control. First, we start with five
things you can see. Look around you. Name five objects, colors,
(01:49):
or shapes in your environment. It can be as simple
as noticing the book on your table, the shade of
blue in the sky, or the pattern on your clothing.
This simple act shifts your focus outward, pulling your attention
away from racing thoughts. When we consciously acknowledge what is
in front of us, we disrupt anxious thought cycles and
(02:10):
bring ourselves into a more mindful state. Paying attention to
your surroundings can provide a much needed mental reset, pulling
you out of an anxious spiral and into the reality
of the present moment. Next, we move to four things
you can touch. Reach out and notice the texture of
your surroundings, the warmth of a cup in your hands,
(02:31):
the softness of your sweater, the coolness of a table,
or the weight of your phone. Connecting with physical sensations
grounds you in the physical world, providing a sense of stability.
When anxiety makes you feel like you're floating outside of yourself,
Engaging in tangible sensations helps you reconnect with your body.
If possible, move your hands slowly over surfaces to really
(02:54):
engage with the sensation. Notice the differences between rough and
smooth textures, warm and cool objects, soft and firm materials.
This focus on touch keeps you engaged and connected to
the present. Now, find three things you can hear. It
might be the hum of the refrigerator, the sound of
distant traffic, or even the subtle rhythm of your own breath.
(03:17):
Listening to these external sounds can help quiet the internal
noise of anxiety. If your environment is too quiet, creating
sound by tapping on a surface, listening to music, or
even speaking aloud can make this step more effective. The
goal here is to bring awareness to the world outside
of anxious thoughts, creating distance between you and your inner distress.
(03:40):
Try closing your eyes for a moment and really listening.
Focus on the layers of sound background noises. You usually
ignore subtle shifts in tone and rhythmic patterns. This mindful
listening practice can deepen the grounding effect. Then, identify two
things you can smell. If possible, take a deep breath
and notice the scent of your environment, perhaps the smell
(04:02):
of coffee lingers in the air, the freshness of laundry detergent,
or the faint scent of rain outside. If you're in
a place without distinct smells, carrying a familiar scent like
essential oil or perfume can be helpful for this step.
Smell is deeply connected to memory and emotion, which means
that even a small scent can transport you to a
(04:23):
more comforting or calming place. If you find certain scents
particularly relaxing, like lavender, citrus, or mint, consider keeping something
scented nearby, like a sachet or scented lotion for times
when you need quick grounding. Finally, bring attention to one
thing you can taste. If you have a drink nearby,
take a sip and focus on the flavor. If not,
(04:45):
simply notice the lingering taste. In your mouth. Even something
as small as chewing gum or sucking on a mint
can engage this sense and complete the exercise. Focusing on
taste can be particularly useful in moments of high stress
because it forces the brain to zero in on something tangible,
helping to interrupt distressing thought patterns. If you don't have
(05:07):
food or drink available, simply thinking about a favorite taste
and imagining the sensation of eating or drinking it can
provide a similar effect. Now that we've broken down the steps,
let's take a moment to reflect on their benefits. By
engaging our senses, we disrupt the anxious thought patterns that
keep us stuck in distress. This technique not only brings
(05:30):
us back to the present moment, but also provides a
sense of control when everything feels overwhelming. Let's practice together
in real time wherever you are. Take a deep breath
and try the five four three two one technique along
with me. Start by looking around and identifying five things
you can see. Now, let's find four things you can touch,
(05:53):
Reach out and engage with your environment. Listen for three
distinct sounds around you. Breathe in deeply and notice two
different scents and finally focus on one taste. By now
you should feel a little more present, a little more grounded.
The beauty of this technique is that it can be
used anywhere, any time anxiety starts to rise. Whether you're
(06:15):
in a crowded space, alone at home, or even in
the middle of a stressful conversation, the five four three
two one method can bring you back to the moment
and remind you that you're safe. Creating a safe emotional
and physical space during anxious moments doesn't just mean using
grounding techniques. It means finding ways to make your environment
feel secure and comforting, even in moments of distress. For instance,
(06:40):
imagine coming home after a stressful day. The moment you
step inside, you're greeted by dim lighting, a soft blanket
and the calming scent of lavender, all elements designed to
soothe your nervous system. Or consider a student preparing for
an anxiety inducing exam who creates a safe study space
with noise, cancer headphones, a warm cup of tea, and
(07:02):
a playlist of instrumental music to ease their tension. These small,
yet intentional changes can make a significant difference in how
we experience stress and manage anxiety. It also involves designing
your environment in a way that feels comforting and secure.
Think about the places where you feel the most at ease.
What makes them feel that way. Maybe it's soft lighting,
(07:26):
comfortable furniture, or even the presence of familiar objects. Building
a space that feels like a retreat from stress can
significantly impact your ability to manage anxiety. It's not about
making a perfect anxiety free space, but about having elements
around you that provide reassurance when you need it most.
Another crucial aspect of creating safe spaces is understanding how
(07:49):
your body responds to stress. Some people feel tension in
their shoulders, others experience a racing heart, and some may
feel disconnected from their surroundings. Aware of these responses allows
you to proactively use grounding techniques before anxiety escalates. Keeping
a small list of comfort strategies like breathing exercises, stretching,
(08:11):
or using sensory objects can make it easier to turn
to these tools in difficult moments. Taking care of your
body through proper rest, hydration, and nutrition also plays a
crucial role in managing anxiety levels. Beyond the physical environment,
emotional safe spaces matter just as much. For example, imagine
(08:32):
someone struggling with social anxiety who learns to set boundaries
with an overbearing friend. Instead of always saying yes to
plans that drain them, they start to politely decline when
they need rest, at reinforcing their sense of control and
reducing stress. Emotional safety means recognizing what brings you peace
and actively protecting it, whether that's limiting time with certain people,
(08:55):
speaking up about your needs, or practicing self compassion. Surrounding
yourself with supportive people, setting healthy boundaries, and allowing yourself
to step away from overwhelming situations are all part of
maintaining emotional safety. Anxiety thrives in isolation, so reaching out
to trusted friends or engaging in activities that bring you
(09:16):
joy can be incredibly grounding. Sometimes simply talking through your
feelings with someone who understands can make a huge difference
in calming an anxious mind. Scientific research has extensively explored
the impact of sensory grounding techniques, including the five four
three two one method on anxiety and emotional regulation. Studies
(09:39):
in cognitive and behavioral psychology suggest that engaging the senses
activates neural pathways that help regulate the nervous system and
reduce the intensity of anxious responses. One key area of
research involves the role of sensory processing in emotional regulation.
Studies in neuroscience and psychology have shown that when individuals
(09:59):
in gains age their senses, particularly touch, sight, and sound,
the brain shifts its focus away from distressing thoughts and
toward tangible external stimuli. This shift helps activate the prefrontal cortex,
the part of the brain responsible for rational thinking and
impulse control, while simultaneously dampening the activity of the amygdala,
(10:21):
which processes fear and emotional responses. A twenty sixteen study
published in the Journal of Anxiety Disorders found that grounding
exercises that involve sensory focus significantly reduced acute anxiety symptoms
in participants with generalized anxiety disorder. Another relevant study, conducted
by researchers at Harvard Medical School, examined the effectiveness of
(10:45):
mindfulness based interventions, which often incorporate sensory awareness techniques similar
to the five four three two one method. Their findings
indicated that participants who practice sensory based mindfulness exercises experienced
lower or cortisol levels, reduced heart rates, and improved mood
regulation compared to those who did not. These physiological markers
(11:07):
suggest that sensory grounding methods directly impact the autonomic nervous system,
helping to counteract the fight or flight response. The concept
of somatic regulation, a therapeutic approach that emphasizes bodily awareness
to regulate emotions, is also backed by scientific evidence. Research
published in psychophysiology has demonstrated that tactile stimulation, such as
(11:32):
noticing different textures, touching cool surfaces, or holding onto an object,
can produce a calming effect by triggering the parasympathetic nervous system,
which promotes relaxation. This aligns with findings from trauma therapy,
where engaging physical sensations is a widely used method to
help individuals reconnect with the present moment and manage anxiety. Moreover,
(11:56):
the role of smell and memory in emotional regulation has
been studied extensive. A twenty twenty study in Frontiers and
Psychology found that familiar and pleasant sense can evoke positive
memories and emotional states, reducing stress levels in individuals experiencing anxiety.
This supports the idea that incorporating scent based elements such
(12:17):
as essential oils or comforting fragrances into a grounding routine
can enhance its effectiveness. Lastly, research in cognitive behavioral therapy
CBT suggests that grounding techniques serve as an effective intervention
for individuals with post traumatic stress disorder PTSD and panic disorders.
(12:37):
A clinical trial published in Behavior Research and Therapy concluded
that patients who practiced sensory based grounding methods showed significant
reductions in dissociative episodes and panic attacks over time. Scientific
research strongly supports the effectiveness of sensory grounding techniques in
anxiety management. By engaging the senses, individuals can redirect focus,
(13:00):
regulate emotional responses, and activate the body's natural calming mechanisms,
making the five four three two one method a valuable
tool for those seeking to manage anxiety in real time.
As you move through your day, I encourage you to
practice this technique whenever you feel overwhelmed. The more you
use it, the more natural it will become. Try keeping
(13:22):
a small reminder in your phone or on a piece
of paper about the five four three two one technique
so it's always accessible when you need it. And if
you found this episode helpful, stay tuned for our next one,
where we'll be talking about managing CPTSD in social situations,
how to navigate interactions when anxiety tries to take control
(13:44):
before we wrap up. If you'd like to support this
podcast and gain access to exclusive content, you can sign
up for our Supporters Club for just three dollars a month.
Details are in the episode description wherever you get your podcasts.
Thank you for spending this time with me today. You
are not alone in this and together will continue finding
(14:05):
ways to create comfort during anxious times. See you next time.
Imagine waking up and feeling a knot in your stomach
before the day has even begun. Your thoughts race, your
body tenses, and suddenly even the smallest tasks feel impossible.
Anxiety has a way of making the world feel unpredictable, unsafe,
and overwhelming, turning the most familiar spaces into places of discomfort.
(00:20):
But what if we could take back control, creating safe
spaces for ourselves both physically and emotionally, where anxiety has
less power. It can turn the most familiar spaces into
places of discomfort, leaving us feeling trapped in our own
thoughts and unable to find relief. But what if we
could create safe spaces for ourselves, both physically and emotionally,
(00:41):
where anxiety has less power. Today, we're diving into how
you can do just that using one of the simplest
yet most effective grounding techniques, the five four three two
one method. When anxiety strikes, the brain tends to spiral
into worst case scenarios, making it difficult to stay present.
The five four three two one grounding technique helps anchor
(01:04):
you in the here and now by engaging your senses sight, touch, sound, smell,
and taste. This method works by shifting focus from internal
distress to external reality, reducing panic and making overwhelming moments
more manageable. Let's break it down step by step and
walk through a guided practice together. Engaging the senses is
(01:25):
effective in reducing anxiety because it shifts focus from distressing
thoughts to the present moment. By actively noticing what's around you,
you interrupt the cycle of anxious rumination and give your
mind something tangible to concentrate on, helping to restore a
sense of calm and control. First, we start with five
things you can see. Look around you. Name five objects, colors,
(01:49):
or shapes in your environment. It can be as simple
as noticing the book on your table, the shade of
blue in the sky, or the pattern on your clothing.
This simple act shifts your focus outward, pulling your attention
away from racing thoughts. When we consciously acknowledge what is
in front of us, we disrupt anxious thought cycles and
(02:10):
bring ourselves into a more mindful state. Paying attention to
your surroundings can provide a much needed mental reset, pulling
you out of an anxious spiral and into the reality
of the present moment. Next, we move to four things
you can touch. Reach out and notice the texture of
your surroundings, the warmth of a cup in your hands,
(02:31):
the softness of your sweater, the coolness of a table,
or the weight of your phone. Connecting with physical sensations
grounds you in the physical world, providing a sense of stability.
When anxiety makes you feel like you're floating outside of yourself,
Engaging in tangible sensations helps you reconnect with your body.
If possible, move your hands slowly over surfaces to really
(02:54):
engage with the sensation. Notice the differences between rough and
smooth textures, warm and cool objects, soft and firm materials.
This focus on touch keeps you engaged and connected to
the present. Now, find three things you can hear. It
might be the hum of the refrigerator, the sound of
distant traffic, or even the subtle rhythm of your own breath.
(03:17):
Listening to these external sounds can help quiet the internal
noise of anxiety. If your environment is too quiet, creating
sound by tapping on a surface, listening to music, or
even speaking aloud can make this step more effective. The
goal here is to bring awareness to the world outside
of anxious thoughts, creating distance between you and your inner distress.
(03:40):
Try closing your eyes for a moment and really listening.
Focus on the layers of sound background noises. You usually
ignore subtle shifts in tone and rhythmic patterns. This mindful
listening practice can deepen the grounding effect. Then, identify two
things you can smell. If possible, take a deep breath
and notice the scent of your environment, perhaps the smell
(04:02):
of coffee lingers in the air, the freshness of laundry detergent,
or the faint scent of rain outside. If you're in
a place without distinct smells, carrying a familiar scent like
essential oil or perfume can be helpful for this step.
Smell is deeply connected to memory and emotion, which means
that even a small scent can transport you to a
(04:23):
more comforting or calming place. If you find certain scents
particularly relaxing, like lavender, citrus, or mint, consider keeping something
scented nearby, like a sachet or scented lotion for times
when you need quick grounding. Finally, bring attention to one
thing you can taste. If you have a drink nearby,
take a sip and focus on the flavor. If not,
(04:45):
simply notice the lingering taste. In your mouth. Even something
as small as chewing gum or sucking on a mint
can engage this sense and complete the exercise. Focusing on
taste can be particularly useful in moments of high stress
because it forces the brain to zero in on something tangible,
helping to interrupt distressing thought patterns. If you don't have
(05:07):
food or drink available, simply thinking about a favorite taste
and imagining the sensation of eating or drinking it can
provide a similar effect. Now that we've broken down the steps,
let's take a moment to reflect on their benefits. By
engaging our senses, we disrupt the anxious thought patterns that
keep us stuck in distress. This technique not only brings
(05:30):
us back to the present moment, but also provides a
sense of control when everything feels overwhelming. Let's practice together
in real time wherever you are. Take a deep breath
and try the five four three two one technique along
with me. Start by looking around and identifying five things
you can see. Now, let's find four things you can touch,
(05:53):
Reach out and engage with your environment. Listen for three
distinct sounds around you. Breathe in deeply and notice two
different scents and finally focus on one taste. By now
you should feel a little more present, a little more grounded.
The beauty of this technique is that it can be
used anywhere, any time anxiety starts to rise. Whether you're
(06:15):
in a crowded space, alone at home, or even in
the middle of a stressful conversation, the five four three
two one method can bring you back to the moment
and remind you that you're safe. Creating a safe emotional
and physical space during anxious moments doesn't just mean using
grounding techniques. It means finding ways to make your environment
feel secure and comforting, even in moments of distress. For instance,
(06:40):
imagine coming home after a stressful day. The moment you
step inside, you're greeted by dim lighting, a soft blanket
and the calming scent of lavender, all elements designed to
soothe your nervous system. Or consider a student preparing for
an anxiety inducing exam who creates a safe study space
with noise, cancer headphones, a warm cup of tea, and
(07:02):
a playlist of instrumental music to ease their tension. These small,
yet intentional changes can make a significant difference in how
we experience stress and manage anxiety. It also involves designing
your environment in a way that feels comforting and secure.
Think about the places where you feel the most at ease.
What makes them feel that way. Maybe it's soft lighting,
(07:26):
comfortable furniture, or even the presence of familiar objects. Building
a space that feels like a retreat from stress can
significantly impact your ability to manage anxiety. It's not about
making a perfect anxiety free space, but about having elements
around you that provide reassurance when you need it most.
Another crucial aspect of creating safe spaces is understanding how
(07:49):
your body responds to stress. Some people feel tension in
their shoulders, others experience a racing heart, and some may
feel disconnected from their surroundings. Aware of these responses allows
you to proactively use grounding techniques before anxiety escalates. Keeping
a small list of comfort strategies like breathing exercises, stretching,
(08:11):
or using sensory objects can make it easier to turn
to these tools in difficult moments. Taking care of your
body through proper rest, hydration, and nutrition also plays a
crucial role in managing anxiety levels. Beyond the physical environment,
emotional safe spaces matter just as much. For example, imagine
(08:32):
someone struggling with social anxiety who learns to set boundaries
with an overbearing friend. Instead of always saying yes to
plans that drain them, they start to politely decline when
they need rest, at reinforcing their sense of control and
reducing stress. Emotional safety means recognizing what brings you peace
and actively protecting it, whether that's limiting time with certain people,
(08:55):
speaking up about your needs, or practicing self compassion. Surrounding
yourself with supportive people, setting healthy boundaries, and allowing yourself
to step away from overwhelming situations are all part of
maintaining emotional safety. Anxiety thrives in isolation, so reaching out
to trusted friends or engaging in activities that bring you
(09:16):
joy can be incredibly grounding. Sometimes simply talking through your
feelings with someone who understands can make a huge difference
in calming an anxious mind. Scientific research has extensively explored
the impact of sensory grounding techniques, including the five four
three two one method on anxiety and emotional regulation. Studies
(09:39):
in cognitive and behavioral psychology suggest that engaging the senses
activates neural pathways that help regulate the nervous system and
reduce the intensity of anxious responses. One key area of
research involves the role of sensory processing in emotional regulation.
Studies in neuroscience and psychology have shown that when individuals
(09:59):
in gains age their senses, particularly touch, sight, and sound,
the brain shifts its focus away from distressing thoughts and
toward tangible external stimuli. This shift helps activate the prefrontal cortex,
the part of the brain responsible for rational thinking and
impulse control, while simultaneously dampening the activity of the amygdala,
(10:21):
which processes fear and emotional responses. A twenty sixteen study
published in the Journal of Anxiety Disorders found that grounding
exercises that involve sensory focus significantly reduced acute anxiety symptoms
in participants with generalized anxiety disorder. Another relevant study, conducted
by researchers at Harvard Medical School, examined the effectiveness of
(10:45):
mindfulness based interventions, which often incorporate sensory awareness techniques similar
to the five four three two one method. Their findings
indicated that participants who practice sensory based mindfulness exercises experienced
lower or cortisol levels, reduced heart rates, and improved mood
regulation compared to those who did not. These physiological markers
(11:07):
suggest that sensory grounding methods directly impact the autonomic nervous system,
helping to counteract the fight or flight response. The concept
of somatic regulation, a therapeutic approach that emphasizes bodily awareness
to regulate emotions, is also backed by scientific evidence. Research
published in psychophysiology has demonstrated that tactile stimulation, such as
(11:32):
noticing different textures, touching cool surfaces, or holding onto an object,
can produce a calming effect by triggering the parasympathetic nervous system,
which promotes relaxation. This aligns with findings from trauma therapy,
where engaging physical sensations is a widely used method to
help individuals reconnect with the present moment and manage anxiety. Moreover,
(11:56):
the role of smell and memory in emotional regulation has
been studied extensive. A twenty twenty study in Frontiers and
Psychology found that familiar and pleasant sense can evoke positive
memories and emotional states, reducing stress levels in individuals experiencing anxiety.
This supports the idea that incorporating scent based elements such
(12:17):
as essential oils or comforting fragrances into a grounding routine
can enhance its effectiveness. Lastly, research in cognitive behavioral therapy
CBT suggests that grounding techniques serve as an effective intervention
for individuals with post traumatic stress disorder PTSD and panic disorders.
(12:37):
A clinical trial published in Behavior Research and Therapy concluded
that patients who practiced sensory based grounding methods showed significant
reductions in dissociative episodes and panic attacks over time. Scientific
research strongly supports the effectiveness of sensory grounding techniques in
anxiety management. By engaging the senses, individuals can redirect focus,
(13:00):
regulate emotional responses, and activate the body's natural calming mechanisms,
making the five four three two one method a valuable
tool for those seeking to manage anxiety in real time.
As you move through your day, I encourage you to
practice this technique whenever you feel overwhelmed. The more you
use it, the more natural it will become. Try keeping
(13:22):
a small reminder in your phone or on a piece
of paper about the five four three two one technique
so it's always accessible when you need it. And if
you found this episode helpful, stay tuned for our next one,
where we'll be talking about managing CPTSD in social situations,
how to navigate interactions when anxiety tries to take control
(13:44):
before we wrap up. If you'd like to support this
podcast and gain access to exclusive content, you can sign
up for our Supporters Club for just three dollars a month.
Details are in the episode description wherever you get your podcasts.
Thank you for spending this time with me today. You
are not alone in this and together will continue finding
(14:05):
ways to create comfort during anxious times. See you next time.
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