“Calming in Chaos” by Lisa Cuss
You know that intense feeling that comes when stress and anxiety inside you build. The sense where you want to flee but are not sure where to go. The sense that threat is near when it really may not be. The belief you just can’t…can’t think clearly, can’t get your heart to beat normally, can’t stop the adrenaline from rising, can’t stop shaking, can’t stop crying.
Or the other way, you can’t feel, but you want to. You can’t think, but you want to. You can’t get motivated to do the things you need to do, but you want to. You just can’t get your body and your brain to work together in a healthy way.
One resource to help move you out of this place of feeling out of control is a 5 Senses Grounding Activity that can take 30 seconds or longer. This activity helps you connect your brain and your body so that you can begin to make sense of things and feel more connected within yourself.
5-4-3-2-1 Grounding
5: Name to yourself 5 things you can see.
4: Name 4 things you can sense on your body.
3: Name 3 things you can hear.
2: Name 2 things you can smell.
1: Name 1 taste you experience right now.
Example:
5: I can see a clock, a coffee mug, a television, a chair, a person walking by.
4: I can sense my bum on the couch, my feet on the carpet, my hand making a fist and releasing, some air blowing against my face.
3: I can hear the clock ticking, my own breathing, a bird chirping outside
2: I can smell burnt toast, and a vanilla candle.
1: I still taste the coffee I had earlier.
This exercise helps bring you back into the present moment and connects your brain with your body. Spend some time here, if you can, with a sensory experience that energizes you. This can be music you enjoy, or your bare feet taking in the feel of grass. You may want to feel the safety of a warm blanket around you to remind yourself of a sense of safety and awareness. There are so many options. Building a sense of safety within ourselves is so important in helping us experience joy and in enabling us to do hard things.
A Prayer:
God, when we feel such chaos around us and anxiety inside of us, it can be so hard to remember that You are near, and we are never alone. Thank You for Your promise to be with us and for the truth that You know us and love us deeply. Would You clear the thoughts of negativity and remind us that we have access to Your strength, Your grace, Your wisdom, and Your peace. Would You help our hope and faith grow louder and stronger than our anxieties and fears.In Jesus’ Name, Amen
Shared by
Lisa Cuss
Licensed Professional Counselor
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