How to Use Your Senses to Cope with Distress and Stay Present
When emotions feel overwhelming, it can be difficult to know what to do next. At times like these, many people feel stuck between wanting to escape the moment and not knowing how to stay grounded. At times they might reach to unhelpful behaviours to avoid these painful feelings through self harm behaviours like binge eating, purging, restricting, alcohol and drugs ect. In Dialectical Behaviour Therapy (DBT), we recognise that distress is a natural part of being human. We also learn ways to respond gently and skilfully when it shows up.
One of the most accessible tools in DBT is mindfulness using the five senses. This approach helps bring us back to the here and now, offering a path toward safety and clarity. Mindfulness does not mean blocking out emotion or trying to fix what is uncomfortable. It simply invites us to notice what is happening in the moment, both within and around us, with openness and care.
You do not need to be in a quiet space or set aside long periods of time. Your senses are always available and can become anchors when your thoughts or feelings start to spiral. You can focus on one sense at a time, or gently move between them.
Vision
Start by looking around you. Let your eyes land on a few things in your environment. Try naming five things you can see. Pay attention to colours, shapes, and textures. You might notice how the light changes on the wall or how the leaves move outside. Let your gaze soften.
Auditory
Next, shift your attention to sound. Notice what you can hear without trying to judge it. Perhaps you hear traffic in the distance, birdsong, or the hum of an appliance. You might even notice the sound of your own breath. Let the sounds come and go.
Touch
Bring awareness to touch. Feel your feet on the ground or the weight of your body on the chair. Run your fingers over a textured surface such as a piece of clothing, a stone, or your coffee mug. Notice warmth, coolness, pressure, or softness.
Smell
You can also use your sense of smell to come into the present. Take a moment to breathe in gently. You might smell a scented candle, a cup of tea, or the outside air. Even subtle scents can help calm the nervous system.
Taste
If you feel able, notice taste. Take a small bite of something or sip a drink slowly. Pay attention to the flavours and texture without rushing. This can be grounding even in the most difficult moments.
You do not have to use every sense each time. Even connecting with just one can create enough of a pause to help you respond with care rather than react in distress. These small shifts can make a big difference.
At Purple Rain Psychology in Sydney’s Eastern Suburbs, our psychologists believe in simple, compassionate tools that support emotional wellbeing. Mindfulness through the senses is one of the many ways we help clients find calm, stay present, and move forward with strength.
