That hot July day will always stay in my mind. I was Shubhangi Halande, a generally confident 28-year-old, huddled up on the floor of a dirty restroom on a Mumbai local train, crying hysterically as people hammered on the door. In moments like these, sensory grounding can be an effective technique to regain stability and calm.
My pulse was beating at what seemed like 200 beats per minute, my eyesight had shrunk to tunnel vision, and I was sure I was going to die.
This incident wasn’t my first panic attack, but it was the worst one. The train trembled between Dadar and Kurla stations, evoking an old fear that threatened to overwhelm me: a tightness in my chest, tingling fingers, and a sense of impending disaster.
But this time, the things I usually do weren’t working. Take a deep breath. Not useful. Are there any beneficial affirmations? I couldn’t remember any beneficial affirmations. I was on the verge of activating the emergency chain when I remembered a suggestion from my therapist: sensory grounding.
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Why counting to ten never worked for me (and what really does)
We’ve all heard the usual advice, which is to “Just count to ten!” or “Take deep breaths!” However, during a panic attack, your brain does not function in a rational manner.
The amygdala, which is the oldest region of our brain and controls the fight-or-flight response, has taken over your system.
This is the point at which sensory grounding differs from other methods. The method works by focusing on your bodily sensations instead of trying to reason your way out of fear, which is impossible when your thinking brain is off. It’s like giving your brain something else to do to calm it down.
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The 5-Step Sensory Grounding Method That Saved Me
Step 1: The “5-4-3-2-1” Method That Brought Me Back
I had myself do it even though I was crying in that awful train washroom.
I could see five things: the rusty lock, a sticker that was flaking, my red dupatta, a water stain, and my damaged nail paint.
The chilly metal wall, my cotton kurta, the perspiration on my brow, and my jangling bangles were all things I could touch.
I could hear three things: the steady noise of the train, a baby wailing, and a seller yelling “chai-chai.”
Two smells I could pick up were the foul stench of the train restroom and my coconut hair oil.
One thing I could taste was the metallic terror on my tongue.
While this simple practice did not eliminate my anxiety, it provided me with the necessary distance from the worry to restore my sense of control.
Step 2: The Textured Bracelet That Saved My Life
I began wearing a bracelet with beads that had varying textures, including smooth, bumpy, and ridged, after that. When I start to feel anxious, I run my fingertips over each bead and pay close attention to how they feel.
It’s remarkable how just one thing can break the cycle of panic.
Step 3: The Scent Trick That Works Everywhere- sensory grounding
I now have a tiny bottle of peppermint oil in my handbag. I take a big breath when I start to panic. The strong, piercing scent acts as a reset for my neurological system.
Strong smells may help break up patterns of worry, according to research.
Step 4: Use temperature shock to calm down right away
I went to the bathroom and splashed cold water over my wrists at one of the worst times at work.
The rapid shift in temperature set off the mammalian diving response, which immediately slowed my heart rate. For this reason, I now keep a bottle of cold water on my desk.
Step 5: The “Gum Trick” for Light sensory grounding
Chewing gum with a strong taste, like cinnamon, keeps your senses busy all the time. The intense flavor and repeating motion offer my brain something real to concentrate on when I’m stressed out, like in meetings or busy places.
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Example from real life: sensory grounding
Last month, while I was shopping for the holidays in Phoenix Marketcity, the noise and crowd caused me to feel fear again. Instead of running away (as I usually do), I
I pressed each bead of my textured bracelet one at a time.
I took a long whiff of peppermint oil.
I was just paying attention to how my sneakers felt on the mall floor.
The stress calmed down sufficiently for me to get on with my day in a few minutes. This was a big step forward from what happened in the train restroom.
Why Sensory Grounding Works When Other Things Don’t
Traditional advice for dealing with anxiety doesn’t work since it demands thinking skills that stop working while you’re panicking. Sensory grounding works because
It bypasses the brain and directly targets the senses.
Gives quick tactile feedback
Can be done in public without drawing attention to it
Doesn’t need to “calm down” first
Works with our bodies instead than against them
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What I Wish I’d Known About sensory grounding
I assumed for a long time that my panic episodes meant I was weak or damaged. I now understand that my body’s alarm system is simply malfunctioning. Sensory grounding hasn’t gotten rid of my anxiety, but it has given me ways to get through the challenging times.
If you have trouble with panic, realize that you’re not insane. You are not a broken person. With practice, these techniques may become instinctive. Start simple, like recognizing five colors around you while you’re feeling uncomfortable. Every little win makes you more sure of yourself.
Have you ever attempted sensory grounding?
Please tell us about your experiences in the comments. Keep in mind that healing isn’t a straight line; what important is that you keep showing up for yourself.
