Acknowledging our Senses

Hannah Peters MS, RD, CSO, LD

In any stage of life, it is not abnormal to feel many different emotions, including anxiety or distress. Anxiety can happen to anyone for various reasons: public speaking, conflict with a friend or family member, and change. Cancer is a big life change and challenge that can cause anxiety in some people.

People cope in different ways. Coping skills may look different at different points in time. There are multiple small exercises that you can add to your day to help relieve stress and anxiety: relaxation training, problem-solving, meditation, breathing exercises, yoga, journaling, and more.

Taking a moment to slow down, increasing your awareness, and grounding yourself in the present moment may be helpful in reducing some of these emotions. Try the following exercise and notice the smaller details going on around you.  

• Acknowledge 5 things you see. This could be your pen, a crack in the ceiling or a bird outside your window. 
• Acknowledge 4 things you can touch. Maybe it’s the soft fabric of a blanket, the warm hug of a loved one or the firm ground under your feet.  
• Acknowledge 3 things you can hear. Focus on things external to you. This could be the whir of a fan, the sound of a favorite song on the radio, or the bark of your dog.  
• Acknowledge 2 things you can smell. Do you have cookies baking in the oven or a favorite candle lit? 
• Acknowledge 1 thing you can taste. This could be your favorite snack or morning coffee. 

This exercise, with practice, can help you to be present in the now and cope more easily with the anxious thoughts that can bounce around in your mind.  Try this when you are feeling worried or stressed. Add it to your morning routine. Journal or sketch these thoughts once a week. Do whatever works best for you.

If you are interested in learning more mindfulness techniques, sign up for some classes through our THRIVE Survivorship Program. All classes are free and meet virtually or in-person. Click here to learn more.