04/06/2026
I remember teaching this is groups back when I worked inpatient & outpatient mental health programs. It’s a useful technique from DBT & mindfulness to do when you are stressed out, hitting a wall, need a break to reset, need to ground yourself, etc. I’m Ozzie, a therapist here at Genesis and I wanted to share a skill that I find helpful to share with clients when relevant, and these days it seems to brought up often.
What’s it look like?
You might look around the room or where you are outside and observe/describe to yourself what you see. You might close your eyes and listen to what’s around you like you got some Spidey sense 😂 You might hold a stress ball or fidget tool, or maybe a fabric of sorts. I recall talking to a client at the hospital who used a dungeon like key ring…but on it where little squares of different fabrics samples instead of keys. It was helpful to just sit and focus on the feel until the emotions passed. You let your focus shift to what sense you are engaged in. What sense are you activating.
When you focus on these senses you do so “mindfully”. That means OBSERVING, DESCRIBING, or PARTICIPATING in the moment, the “Hear & Now”. Let your inner self talk (the inside thoughts) observe and describe. Or if you can participate. Get involved in the moment with a good heart & mind.
I understand context matters. What’s going on at the moment, where you are, what you’re doing, who’s around, may all be variables that influence what you can do with this skill. That’s ok! Some folks like to pic their strongest sense and use that to their advantage. If you have questions, please ask 🙂 This post is not a replacement for therapy, seek help if needed. I want to spread good skills and awareness cause I believe this applies to us all. Some folks already do this on their own to help regulate their moods and stress. Others have no way or skills to help regulate. Some folks work on old Autopilot ideas and behaviors. Take care of yourselves out there! Keep at it! - Ozzie
