Moment of Calm

Five Senses Check-in

November 2024

When you feel overwhelmed, you might want to close your eyes, cover your ears, and maybe even hold your breath. But what if you did the opposite? Turns out, taking a moment to use all five senses to check in with your surroundings is a great way to calm down and stay present when you’re feeling stressed. Here’s how to do it.

1. Note two or three things you see.

For example, if you’re at school: I see my friend, I see a teacher, I see my classroom.

2. Next, note two or three things you can feel or touch.

For example: I feel my sweatshirt, I feel the air-conditioning, I feel my backpack on my shoulders.

3. Now note two or three things you hear.

For example: I hear people laughing, I hear lockers closing, I hear music.

4. Note one or two things you smell.

For example: I smell French fries, I smell pizza from the cafeteria.

5. Note one thing you taste.

If you have a drink, take a sip and notice what it tastes like. For example: I taste cold water.

Mental Health

Coping Skills, Stress & Stress Relief

Moment of Calm

Five Senses Check-in

When you feel overwhelmed, you might want to close your eyes, cover your ears, and maybe even hold your breath. But what if you did the opposite? Turns out, taking a moment to use all five senses to check in with your surroundings is a great way to calm down and stay present when you’re feeling stressed. Here’s how to do it.

1. Note two or three things you see.

For example, if you’re at school: I see my friend, I see a teacher, I see my classroom.

2. Next, note two or three things you can feel or touch.

For example: I feel my sweatshirt, I feel the air-conditioning, I feel my backpack on my shoulders.

3. Now note two or three things you hear.

For example: I hear people laughing, I hear lockers closing, I hear music.

4. Note one or two things you smell.

For example: I smell French fries, I smell pizza from the cafeteria.

5. Note one thing you taste.

If you have a drink, take a sip and notice what it tastes like. For example: I taste cold water.

Text-to-Speech