How using your senses helps decrease anxiety and depression: Experiences from a Penticton, BC counselling therapist

Using the senses to calm anxiety & reduce depression: My experiences at Skaha beach in Penticton, BC

When we feel anxious, the brain’s amygdala (the threat detection center) goes into high alert, triggering the “fight–flight–freeze” response. This can lead to racing thoughts, rapid heartbeat, shallow breathing, and a feelings of overwhelm.

Grounding through the five senses can:

• Shift attention from thoughts to the body and environment:

  Anxiety often feeds on “what if” thinking. Focusing on sensory details interrupts rumination and redirects attention to what is in the present.

  
  

• Engage the parasympathetic nervous system:

  The "rest and digest” system helps the body calm down, conserves energy, and restores balance after stress

  
  

• Build mindfulness and presence:

  Research on mindfulness-based stress reduction (MBSR) shows that paying attention to sensory experiences increases emotional regulation and decreases anxiety symptoms (Kabat-Zinn, 1990; Hofmann et al., 2010).

  
  

• Improve emotional regulation:

  Dialectical Behavior Therapy (DBT) and Trauma-focused therapies (such as EMDR, trauma-focused ACT/CBT) often use sensory grounding techniques because they help clients tolerate distress without becoming overwhelmed (Linehan, 2014).

  
  

• Activate multiple brain regions:

  Studies using neuroimaging show that sensory focus activates parts of the prefrontal cortex, which supports rational thinking and reduces overactivation of the amygdala (Zeidan et al., 2011).

The video above shows the setting I went to this afternoon.

What filled my cup initially was time-spent with loved ones doing movement in the outdoors.

Afterwards, I spent time soaking my senses in the beauty of Skaha beach in Penticton, BC.

Things I could see: -people jumping the waves -kite surfers -a bald eagle being teased by an osprey -meandering ducks -many shades of blue and gold -dock jumpers -boaters and tubers

Things I could feel: -there's nothing like the feeling of soft sand between my toes -cool water

-the warm breeze

Things I could hear: -the rhythm of the waves (it was an abnormally breezy afternoon) -laughter -splashing creatures -quacking ducks -screeching seagulls

Things I could smell: -sunscreen -wet sand

Things I could taste: -my favorite: Starbucks iced caramel macchiato, extra on the caramel (but what is even better--iced chai latte from Still Foods on Front St. in Penticton) -some just-ripe strawberries

How did I feel afterwards? Content-Peaceful-Spent (in a good way-my body isn't used to beach volleyball, and the movement was worth it)-Soothed-Tranquil

To book a session, email melanie@wildmountaincounselling .com / go to onejourneycounselling.com or book using this link:

Book a Session Now

-- Melanie

Grounding is a coping strategy that helps you manage anxiety by bringing your attention back to the present moment. When anxious thoughts, memories, or worries invade, grounding through the five senses, movement, or mental focus can anchor you in the here and now.