Using 5 Senses For Anxiety Relief

1. Hearing

Listening to calming music, raindrops, or other such soothing sounds can relax the nervous system, which is the primary culprit for anxiety. Upon hearing these sounds, the brain switches modes and is gently brought to a state of relaxation.1-hearing

According to some studies, listening to upbeat, Mozart and jazz music can make you feel happier. You can also download apps like Relax Melodies which allows you to select and create a mix of soothing sounds that can help bring down your anxiety levels.

2. Touch

This sense plays a critical role, yet goes under-recognized. When children go to counseling, most times they will have a set of different tactile objects, such as sand or play-dough. Playing with these helps the nervous system find a sense of calmness. Skin is the largest organ, and the calming stimulus registers quickly and appropriately upon contact.


Pay attention to your body and think of the things that you can feel, and say them out loud. You can also carry with you a stress ball or a fidget spinner and use it to help you feel better when a panic attack kicks in.

3. Sight

Simply stated, there are those sights that increase anxiety and those that decrease it; images of peace and serenity are associated with reducing anxiety and images of disturbance and unrest promote anxiety. Visual aids are used in therapy, marketing, and more as a tactic to influence the mind and body connection. Even imagining yourself surrounded in a peaceful environment will help bring you to ease.


What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains? Picture yourself there, and try to focus on the details as much as possible. This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life. You can also invest in stress relieving colouring books, or better, download a stress relieving colouring app.

4. Smell

Scents are incredibly powerful, and there is some evidence that your sense of smell is actually better associated with memory than your vision or other senses. Olfaction and memory are deeply intertwined.

spoon of dry lavender and aromatic lavender oil

Sentimentally embrace any smell and be attentive to its presence, intensity, and proximity. This will not only calm your breathing, if you smell slowly, but it will also take your mind off the stimulus that is bugging you. Lavender is known for being soothing and stress-relieving. It can help your body relax. Keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack.

5. Taste

This sense doesn’t readily come to mind when thinking of ways to relieve anxiety. However, it is a strong method. It is not necessarily the taste of the food, but rather the neurochemical dietary benefits that come with consumption of particular foods and the conditioning thereof.

5-tasteTo boost your mood, add antioxidants to your diet as they protect the brain against oxidative stress. In addition, consider adding foods high in zinc and magnesium to your diet. Findings show that oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.

If you can’t eat anything, then think about your favourite thing to taste and how it takes you back to good times.

So the next time you are feeling anxious, focus on what you can see, feel, and touch – and ignore the insecurities that only exist inside your head.

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