5 Senses Scavenger Hunt
A go-to relaxation resource for our Compassionate Counseling St. Louis team!
When you have anxiety or anger issues (or issues with your anxiety-driven anger), it can be so easy to get overloaded.
Your brain and body are constantly ready to be tipped into fight, flight, or freeze mode. Anxiety and anger tell your body that you need to be ready to fight something, run away from something, or freeze and play dead, all in order to protect yourself from danger.
But often, our brains are acting like we’re in danger even when we’re not. Getting called out by the teacher, being corrected by your parent, or having a big test can all feel scary and overwhelming, but they’re usually not dangerous situations.
(Note: If being called out by your parent is dangerous, reach out to a mandated reporter and find a trusted and trauma-informed counselor to talk to about ongoing safety.)
We have several options for you to lead and engage in this relaxation activity: read the blog below, download the printable, or give it a listen!
When your body is ready to fight, run away, or freeze, it’s basically impossible to stop and think. You’re too worked up.
That’s why it’s so crucial to have a go to list of favorite coping skills, so that you can stay within your window of tolerance and keep your emotions in check.
We already have tons of other coping skills, tips and tools on the blog, and we’re always adding new resources.
We encourage you to try out as many as you can to find your favorites.
One of our favorites is the 5 senses scavenger hunt. Today, we’ll talk you through it!
5 Senses Scavenger Hunt Script:
This quick grounding activity just takes a few minutes, and it’s easy to do on your own, or modify for use in the classroom.
Find a comfortable seat, on your chair or on the ground. Start by taking a few deep breaths, slowly breathing in through your nose and out through your mouth.
Looking around the room, find just one thing to look at. Notice what you see. Notice what colors are there, the shades, if the finish is shiny or flat. Really focus on the small details.
Notice one sound that you hear. You might notice lots of noises, but just focus on one. When you’re ready, close your eyes to focus on this sound.
With your eyes open or closed, notice how the room smells. Does it smell musty or clean? Can you smell your laundry detergent, or paper around you, or pencil shavings?
Wherever your hands are right now, notice what you can touch. What’s the temperature? What’s the texture? Is it smooth or rough, soft or firm? Close your eyes to really focus on where your hands are resting.
Next, notice how your mouth tastes. Maybe it tastes like something you just ate. Maybe it tastes a little like you need to drink some water. However it tastes in your mouth, just notice it.
Finally, put one hand on your heart and close your eyes. Breathe in and out one more time, and just notice how you feel, in your heart. However you’re feeling, it’s ok. Breathe some gratitude into your heart, thanking yourself for taking the time to relax and take care of your brain and body.
When should I use the 5 Senses Scavenger Hunt?
You can use the 5 Senses Scavenger Hunt whenever you need to help your brain and body calm down from fight/flight/freeze. The goal of this grounding activity is to bring you back in the moment and focusing intently on the actual sensations around you.
Ask yourself when you most notice your anxiety or anger levels spiking up. It’s a great idea to use the 5 Senses Scavenger Hunt right before you enter those types of situations.
You can use this grounding activity:
Before tests
Before performances
Before bed time
Heading to school
Heading to a friend’s house
Heading to a competition
During homework
During chores
During your lunch period
And really, you can use it any time you need to.
What about if it helps, but I still feel really anxious and angry?
Relaxation is great, but sometimes. we need to dig under the surface and find what’s causing all. the anxiety and anger. You might want to check out my book, When Anxiety Makes You Angry: CBT Anger Management Skills for Teens With Anxiety-Driven Anger. You might also want to meet with a counselor - preferably one that specializes in anxiety, and can help you recognize how stress is leading to any outbursts that you don’t like.
Curious to learn more about how we use meditation to help with stress, overwhelm, and anxiety? Compassionate Counseling St. Louis provides specialized anxiety and anger management therapy for kids, teens, and college students. We work in Clayton, MO and serve kids, teens, and college students throughout St. Louis City, St. Louis County, Ladue, University City, Town and Country, Webster Groves, Creve Coeur, Kirkwood, Richmond Heights, and Brentwood. You can set up your free phone screening to see if we’re a good fit for your needs right on our website.
