Do you ever feel stressed around the holidays? The holidays often pull us in many different directions and those stressful feelings sometimes taint our holiday experiences. Using the mindfulness skill of 5 senses grounding can help you stay in the present moment and enjoy the bright experiences of the holiday season.
The 5 senses grounding skill works by focusing on 5 things you can see, then focusing on 4 things you can hear, then 3 things you can touch, then 2 things you can smell, then 1 thing you can taste. You don’t have to engage in the 5 senses in a specific order – do what order feels natural to you in the moment. Try engaging mindfully with buying gifts – what are you seeing, touching, smelling about the gifts? Focus on being fully present with one food item at a time while planning your favorite meal for a party – really savoring the taste of each ingredient or the sense of kneading dough with your hands. Set aside time each day to focus on your breath or savor small joys, like the aroma of a holiday treat, the sound of holiday music or movies, or the warmth of a cozy blanket. When things feel hectic while trying to meet expectations of friends and family, pause and ask yourself, “What is the most effective way to handle this moment?” Then, use your 5 senses grounding skill to lower the chaos in your mind and more easily connect to what is important to you in this season!
If you would like more hands-on help, please talk to a therapist to help you navigate the seasons’ stressors. We are here to help! From all of us at The DBT Center of Utah, we wish you a happy, grounded, and skillful holiday season!
