Using the 5 Senses to Cope with Trauma Symptoms
Trauma can have a significant impact on the way individuals experience their five senses. The following are ways in which each sense can be affected by trauma:
Sight: Trauma can lead to vivid and intrusive visual memories, flashbacks, and nightmares. Individuals who have experienced trauma may also become hyper-vigilant, constantly scanning their environment for threats or danger.
Hearing: Trauma can lead to a heightened sensitivity to sounds, which can trigger anxiety and panic. Individuals who have experienced trauma may also experience intrusive auditory memories, such as hearing sounds or voices from the traumatic event.
Touch: Trauma can cause physical sensations such as pain, tension, and numbness. Individuals who have experienced trauma may also become hyper-sensitive to touch or avoid physical contact altogether.
Taste: Trauma can lead to changes in appetite and food preferences. Individuals who have experienced trauma may also have a heightened sensitivity to taste, which can cause them to avoid certain foods or crave others.
Smell: Trauma can cause individuals to associate certain smells with the traumatic event, leading to intrusive memories and flashbacks. Individuals who have experienced trauma may also become hyper-sensitive to smells or avoid certain environments altogether.
Understanding how trauma can affect the senses is important in helping individuals with PTSD to develop coping strategies and seek appropriate treatment. Getting in touch with the 5 senses can be grounding and bring us back to the here and now.
To follow this practice, I invite you to pause for a moment. Can you notice….
What you see around you? What colors, textures, or images catch your eye?
What can you smell? Is there a specific aroma or can you feel your breathe flowing in and out of your nose?
What can you taste? Do you taste leftover food or drink? How does your mouth feel?
What can you touch? What is your body making contact with? What temperature do you feel in your space?
What can you hear? What noises are present in your room and beyond?
In addition to grounding practices like the 5 senses, therapy and support groups can help individuals to develop strategies to manage these symptoms and improve their quality of life.
About the author: Sabrina Gelsinger-Rodorigo, LCSW, RYT-200 is a psychotherapist and yoga teacher who truly values holistic care. She supports women to overcome childhood trauma and embody the joy they long for. HHWS specializes in people pleasing, anxiety, and childhood wounds to help you heal from trauma, reparent your inner child, and embrace your authentic self.