Tiny Tools For Tough Moments
The 5 Senses Grounding Kit
By Jade Blue
Something that really stuck with me from a therapy session - creating a little grounding pouch to carry with you. A handful of small, familiar things that help you reconnect to your body and the present moment when life feels too much.
When I was preparing to go to court, I started using this technique. I knew I needed something practical to help me stay present and steady when anxiety hit hard. Learning to ground myself through the five senses gave me something real to hold onto — a way to get to grips with my surroundings and not let panic take over.
It’s all about the five senses:
Smell:
something soothing - a mini bottle of essential oil, your favourite perfume, or even a herbal teabag (they smell amazing and are easy to carry). oils or even a herbal teabag tucked inside.
Touch:
something to hold or fiddle with - a ring, a pebble, a soft fabric, a crystal.
Sight:
a photo, a note, or a reminder that makes you smile.
Taste:
a sweet, mint, or something simple you can savour slowly.
Sound:
a song, a short playlist, or a grounding phrase you repeat to yourself.
It’s not about perfection - it’s about comfort.
A few sensory anchors you can reach for anytime, anywhere.
What would you keep in yours?
