A 36-year-old woman found out that her grandparent had passed away. She couldn’t take the news well and the overwhelming emotions sent her into a spin. She felt she couldn’t breathe. While attending the last rites, she started having a panic attack.
Panic attacks can be scary, difficult to cope with, and overwhelming, especially when you are alone. Anxiety, stress, and panic attacks can arrive anywhere, anytime without alarming you and giving you time to handle it. But if not tackled on time, it can lead you to the spiral of unorganised, unwanted negative thoughts which can cause serious implications on your mental and overall health.
To understand how you can handle your panic attack, anxiety, and emotions using your five senses, OnlyMyHealth interacted with Deepti Chandy, Counselling Therapist and COO, Anna Chandy and Associates. Chandy said, “When feelings of stress and overwhelm take over, or if you find yourself on the verge of a panic attack, engaging your five senses can be a powerful tool to bring you back to a state of calm.”
She further explained, “When we feel like we are in a spiral, we are in our heads and a good way to regulate is by grounding yourself through sight, smell, taste, hearing, and touch which helps you come back into your physical body in the present.” Here are five effective techniques recommended by Chandy, to utilise each of your senses to help alleviate stress and anxiety.
1. Ground Yourself Physically
Begin by grounding yourself. Remove your shoes and place your feet firmly on the ground. This simple act can help you feel more rooted and stable, providing a sense of security and calm. Concentrate on the sensation of the ground supporting you and allow yourself to feel anchored.
Also read: Anxiety Disorders In Seniors: Expert Shares Causes and Treatment Options
2. Engage Your Sense of Smell
Stimulate your sense of smell by inhaling something pungent. According to Chandy, aromas have a profound effect on our emotional state. Consider the fresh scent of an orange or the comforting aroma of cinnamon. These scents can evoke positive feelings, distracting your mind from stress.
3. Savour a Treat
Indulge your taste buds. Have a bite of cake or a piece of the chocolate you're craving. Place a small amount in your mouth and focus on the flavours and textures. Pay attention to how it tastes, how it feels as it melts, and the overall sensory experience. “This mindful practice can redirect your attention from anxious thoughts to the experience of savouring a treat,” Chandy said.
4. Listen to Calming Sounds
Turn to your sense of hearing for comfort. Play your favourite song or any music that helps you relax. Chandy says, “Music has a unique ability to influence our emotions and can be a powerful tool in managing stress.” Close your eyes and immerse yourself in the melody, lyrics, or rhythm.
Also read: What Is JPMR Muscle Relaxing Technique That Helps You Reduce Your Anxiety Levels
5. Touch and Feel
Find an object within your reach and focus on its texture. Whether it’s a soft blanket, a smooth stone, or any other material that appeals to you, hold onto it and concentrate on the tactile sensations. The act of touching something can be incredibly soothing and can help to ground you in the present. Notice the details: is it warm or cool, rough or smooth? This can be a comforting distraction from anxiety.
Conclusion
Incorporating these strategies into your daily routine can significantly improve your ability to cope with stress. Next time you feel anxiety creeping in, take a moment to ground yourself through your senses, and observe how it transforms your experience. Remember, anxiety is temporary, and these techniques can help you navigate through it with more ease and presence.