God gave you 5 senses for grounding

by Jamie Plourde, LMSW

“In fact, God has placed the parts in the body, every one of them, just as he wanted them to be.” – 1 Corinthians 12:18 (NIV)

Have you ever described someone as “grounded”? It’s a word we often use to describe someone who feels steady—someone who seems calm, centered, and anchored in what matters most. For many of us, that kind of inner steadiness doesn't always come naturally, especially when anxiety or overwhelming emotions take hold.

Here's the good news: grounding is something we can learn. It’s a practical, evidence-based technique, and it’s also deeply aligned with the truth that God designed our bodies with purpose, including our five senses.

What Is Grounding?

Grounding is a tool that helps bring us back to the present moment when our thoughts or emotions start to spiral. It's especially helpful during episodes of anxiety, stress, or emotional distress. Mental health professionals often recommend grounding as a way to reconnect with the here and now, and one of the most accessible methods uses the five senses: sight, smell, taste, hearing, and touch.

Research in cognitive behavioral therapy (CBT) supports the use of sensory-based grounding techniques as a way to reduce anxiety and dissociation. These practices shift your attention away from overwhelming thoughts and toward something stable—the physical reality around you.

How to Use the Five Senses for Grounding

Here’s a simple and effective way to use your senses to help calm your mind and body. Try noticing:

• 5 things you can see – Look around and name the things you see aloud or silently, such as the sky, a lamp, a picture on the wall, your pet, a cup of coffee.
• 4 things you can touch – For example, feel the texture of your clothing, a blanket, the chair beneath you, the ground under your feet.
• 3 things you can hear – Notice things like the hum of an appliance, birds outside, music playing, or your own breathing.
• 2 things you can smell – Take in scents such as a candle, fresh air, hand soap, or a nearby cup of tea.
• 1 thing you can taste – Do this by sipping water, chewing gum, or focusing on the lingering taste of something you recently ate.

Even just a few of these can slow the rush of emotions and bring your awareness back to the now, where God meets us.

Why This Matters Spiritually

God created our physical bodies with care and intention. 1 Corinthians 12:18 reminds us that each part of our body was placed exactly as He desired. Our senses aren’t just biological functions. They are gifts designed to help us live fully in the world God made.

Scripture also encourages us to focus our minds on what is true and present. “You will keep in perfect peace those whose minds are steadfast, because they trust in you” (Isaiah 26:3). Grounding can help us experience that peace, especially when anxiety tries to pull us away from trust and presence.

Jesus Himself often pointed to tangible, everyday things—bread, water, seeds, and sheep—to teach spiritual truths. He knew that our physical experiences could connect us more deeply to God’s reality.

When the Storm Passes

Using your senses to ground yourself doesn’t mean avoiding or stuffing down emotions. It simply helps anchor you when you feel like you’re being swept away. And once the emotional wave passes, you’re better equipped to respond, make decisions, or seek support.

You’re not alone in your struggle, and there is no shame in needing tools to help you stay steady. Grounding is one way to humbly acknowledge God’s design for your body and use it to find peace in His presence.

Jamie Plourde, LMSW, specializes in stress management, anxiety, and depression. She offers online therapy for children, teens, adults, and couples across Michigan.

Below is an adaptation of this grounding technique to help children stay focused.

Count Yourself Calm