Anxiety, Stress & the Five Senses
Published 31 August 2015
Memories are made and recalled through the five senses. If we have a memory of having fun that involved the smell of a particular flower or the sound of a special song, the positive feelings from those memories can be brought back by revisiting those smells and sounds. The same came be said for negative memories: seeing a violent scene on TV can upset an adult who witnessed abusive behaviour as a child, for example.
When we are stressed or anxious, something that can help us to calm down is indulging the five senses with things that will invite positive, calming feelings. If you ever feel overwhelmed with stress and anxiety, it can be helpful to have a list of items relating to each of the five senses – things you can turn to when your heart’s racing, your chest is tight, and/or you’re struggling to get your breath back.
Here are some ideas:
1. Sight
Waves lapping at the ocean
Running water, such as a creek, river or fountain
A fire place or campfire – flickering flames
Clouds
Gardens
Captivating artworks
A favourite movie or TV show
A starry night
A good book
Other natural views (e.g. mountains, lakes, fields, forests etc)
Friends and family
Cheerfully coloured things, including flowers
2. Smell
A favourite flower or herb (e.g. jasmine, roses, wattle, lavender, coriander, freesias, gardenias etc)
Spices and seasoning
Candles
Scented oils
Fruit (e.g. mandarins, oranges, mangoes etc)
Hot bread
Your favourite food
The ocean
Country air
A new book
Perfume
Rain
Freshly cut grass
Animals, such as horses
The bush
3. Sounds
Music
A particular instrument (e.g. guitar, flute, piano)
Bird songs
Water lapping (whether that be a lake, river or the ocean)
Laughter
Poetry
City sounds
Crickets, a cat purring and/or other animal sounds
A fire crackling
Rain/storms
Wind chimes
4. Taste
Without making unhealthy food your answer to every stressful event, there are some tastes that can help you relax:
Tea, including herbal teas such as peppermint, camomile, apple and cinnamon etc
Your favourite meal
A mint
Lemon/lime water
Chewing gum
Fruits and nuts
Dark chocolate
5. Touch
Hugs
Massage
Warm sheets/blankets
Fluffy pillows
Soft toys
Pets, such as a cat or dog
Hot baths or showers
Sunshine
A gentle breeze
Misty rain
Grass
Sand
Moisturising cream
A stress ball
Being immersed in water (i.e. swimming)
Overall, there are many things people find comforting, so try and come up with your own list of things you can turn to in moments of stress and anxiety. Often it will be things you can relate to existing positive memories (e.g. the sound of rain on a tent may remind you of camping with your family), and that’s more than okay. Treating yourself to at least one in each category is a way of looking after yourself, giving yourself a chance to rejuvenate, and creating a calm space in a noisy world.
It is also good to know what sensations cause anxiety and stress in your life and to limit them where possible, or to have a strategy of how to work through them if and when they enter your life. While focusing on the negative is not the aim, it may be helpful to create a list of sights, sounds, smells, touches and tastes that you need less of in your life (e.g. traffic sounds, the smell of fumes, the sight of a mess, etc).
Of course, there are other long-term resolutions that should be sought if stress and anxiety is something that continually reappears in your life – if this is the case for you, here is some further suggested reading: