How to Regulate Your Nervous System Using the Five Senses

Written By Grace Lawton

Life often gets challenging, emotionally overwhelming and highly stressful, and many of us have not learned the skills to self-soothe when this happens. Our sympathetic nervous system will get activated, leaving us to feel overwhelmed and out of control without a plan of how to get us back to neutral. Self-soothing is one way to regulate our emotions, decrease feelings of deprivation and regulate our system, and using the five senses can help us access these skills.

The main thing we want to remember is to be mindful, present, and fully immersed in the activity without being distracted or preoccupied by other things. These may seem simple, but when practiced fully and mindfully, these different activities are highly effective in reducing stress and the physical impact it has on the body.

Here are some easy to remember, accessible and helpful ways to self-soothe using the five senses:

With VISION

  • Light a candle, take a pause and watch the flame

  • Take a walk and actively notice what’s around you

  • Go window shopping or people watching

  • Forrest bathe

  • Look through photos of good memories, friends or loved ones

  • Go to a museum and look at the artwork

WITH HEARING

  • Listen to calming music or music that stirs up positive memories

  • Pay attention to the sounds of nature or sounds of the city

  • Listen to a meditation

  • Sing along to your favorite songs

  • Play an instrument

WITH SMELL

  • Light. scented candle or burn incense

  • Use your favorite bath products or spray perfume/cologne

  • Boil cinnamon

  • Make coffee and breathe in the scent

  • Put scented oil in a diffuser or on your furniture

  • Walk in nature and mindfully breathe in the fresh air

  • Cook something with pleasant aromas

WITH TASTE

  • Mindfully eat your favorite foods

  • Drink your favorite non-alcoholic, soothing drink

  • Eat a piece of candy or a mint

  • Mindfully new gum

  • Try a new food or beverage for the first time

WITH TOUCH

  • Take a hot bath or shower

  • Get a massage or spa treatment

  • Put a cold compress on your forehead or dip your face in cold water

  • Pet your dog or cat

  • Wrap up in a blanket and get warm

  • Squeeze a stress ball

  • Hug a loved one

  • Put clean sheets on your bed

To take charge of your emotions and regulate your nervous system, you can practice these self-soothing techniques, which help to prevent overload from external or internalized stress. These activities are simple to practice, easy to remember and are always available to you.

Grace Lawton
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