Have you ever found yourself replaying a conversation over and over, worrying about something that hasn’t happened yet, or feeling so anxious that you can’t seem to get out of your own head? Maybe you’ve tried telling yourself to stop thinking about it, distracting yourself, or reminding yourself that everything is fine, but the thoughts keep coming back.
When we’re anxious, it can be hard to know what to do with all that mental and physical energy. Sometimes, trying harder to make the thoughts go away only leaves us feeling more stuck.
We recently came across an idea on Instagram that caught our attention. We wish we could give credit to the original creator, but we can’t seem to track down the post! We wanted to share the idea here and expand on it a little, because it offers some simple things to try when you’re caught in an anxious spiral.
The idea is called the 5 S’s: Scene, Scent, Sip, Sensory, and Sour.
Each one involves using your surroundings or your senses to help you reconnect with the present moment. These aren’t magic tricks, and they won’t necessarily make anxiety disappear. Think of them as small ways to support yourself when your thoughts are going in circles or your body feels overwhelmed.
1. Scene: Change Your Surroundings
Sometimes, a small change in your environment can help when you feel stuck in the same thought pattern.
A few things to try:
If you’re inside, step outside for a few minutes. If you’re outside, try moving indoors.
Move to another room or sit somewhere different.
Open a window or step outside and notice what’s happening around you.
Rearrange a small area of a room where you often find yourself feeling anxious.
Why this may help:
Our surroundings can become connected to certain routines, thoughts, and feelings. If you tend to sit in the same spot while worrying, for example, changing your environment can give your attention something new to focus on.
A different view, a little fresh air, or simply moving to another room may help interrupt the familiar rhythm of an anxious thought loop.
This isn't about avoiding every place or situation that makes you uncomfortable. It's about giving yourself a small opportunity to shift your attention and reconnect with what's happening around you.
2. Scent: Find a Smell You Enjoy
Your sense of smell can be a simple way to bring your attention back to the present. Think about a scent you enjoy or find comforting.
A few things to try:
Smell freshly brewed coffee or coffee beans.
Light a favorite scented candle, using appropriate fire safety precautions.
Smell a favorite lotion or soap.
Try an essential oil if you enjoy using one.
Step outside and notice the smells around you.
Why this may help:
Smell is closely connected to memory and emotion. A familiar or pleasant scent might remind you of a comforting experience or simply give your mind something concrete to notice.
When you're caught up in what happened yesterday or what might happen tomorrow, taking a moment to notice a scent can help bring your attention back to the here and now.
You don't need anything special for this one. Find a scent you like, and keep in mind that strong fragrances can be irritating for some people.
3. Sip: Make Yourself Something to Drink
This one is pretty straightforward. Sometimes, making a drink and taking a few minutes to enjoy it can be a welcome pause in the middle of an anxious day.
A few things to try:
Make a cup of decaffeinated tea.
Try warm lemon water.
Pour yourself a glass of iced water.
Choose another nonalcoholic drink you enjoy.
Take a few sips and pay attention to the temperature, taste, and sensation of swallowing.
Why this may help:
When your mind is racing, it can be difficult to focus on anything other than your thoughts. Sipping a drink gives you a simple activity to pay attention to, whether that's noticing the warmth of a mug in your hands or the coolness of water as you drink.
For some people, a warm drink feels comforting. For others, something cold feels refreshing. There's no right answer here. Try what feels good to you, and consider avoiding caffeine if it tends to make your anxiety or physical symptoms worse.
4. Sensory: Give Your Senses Something to Focus On
Anxiety doesn't just affect our thoughts. It can show up physically, too, leaving us feeling restless, tense, keyed up, or overly aware of every sensation in our bodies.
Sometimes, intentionally paying attention to a simple sensory experience can help us feel more connected to the present moment.
A few things to try:
Hold a cool object or run your hands under comfortably warm water.
Take a shower and notice the feeling of the water on your skin.
Brush your hair or try wearing it differently.
If your hair is up, let it down. If it's down, put it up.
Play with a fidget toy or hold something with an interesting texture.
Try a weighted blanket if it feels comfortable and is safe for you to use.
If background noise is distracting, turn it off. If silence makes you uncomfortable, try calming music or white noise.
Why this may help:
When you're caught in a loop of anxious thoughts, your attention can become so focused on what's happening inside your head that it's hard to notice anything else. Sensory activities give you something concrete to engage with, whether that's the feeling of warm water, the texture of an object, or the sound of music.
The idea isn't to overwhelm yourself with sensations or force yourself to feel calm. It's simply to notice what's happening around you and give yourself another place to direct your attention.
Experiment with different options and see what feels helpful. You don't need to use every strategy, and you certainly don't need to use anything that feels uncomfortable.
5. Sour: Try Something Tart
This one might sound a little unusual, but a strong, distinct taste can be another way to redirect your attention when your thoughts are going in circles.
A few things to try:
Have a piece of sour candy, if it's appropriate for you.
Try chewing a piece of gum.
Pay attention to the taste and texture as you chew.
Why this may help:
A distinct taste can be hard to ignore, which makes it something concrete to focus on for a moment. You might notice your initial reaction to the sourness, how the taste changes, or the sensation of chewing.
That brief shift in attention can offer a little space from repetitive thoughts. It won't necessarily change how you feel, and that's okay. If sour candy isn't for you, skip it and try one of the other S's.
So, How Do You Actually Use the 5 S’s?
You don't need to try all five, and you don't need to remember them perfectly. The next time you notice yourself spiraling, choose one that feels manageable and give it a try.
Maybe you step outside for a few minutes. Maybe you make a cup of tea or pick up a fidget toy while you sit with an uncomfortable feeling. Start small and see what you notice.
You might find that your anxiety settles a little. You might notice that your attention has shifted, even if the anxious thoughts are still there. Or you might not notice much of a difference at all.
All of those outcomes are okay.
The important thing is to pay attention to what you need in that moment, rather than putting pressure on yourself to make the anxiety go away as quickly as possible.
A Note About the Goal: It's Not to Get Rid of Anxiety
This is an important distinction. The goal of these strategies isn't to eliminate anxiety, avoid uncomfortable feelings, or make sure you never experience anxious thoughts.
Anxiety is a normal part of being human. And while it's understandable to want relief when you're uncomfortable, feeling like we have to get rid of anxiety every time it shows up can sometimes make it harder to tolerate.
Instead, think of the 5 S's as tools to help you stay present while anxiety is happening. They can give you something to focus on, help you feel a little more grounded, and create some space between having an anxious thought and reacting to it.
For example, imagine you're anxious about an upcoming conversation. You might notice your heart racing, start imagining everything that could go wrong, and feel the urge to cancel the conversation altogether. Taking a few sips of tea or stepping outside for a moment might help you slow down and reconnect with the present.
But the goal isn't necessarily to become completely calm before having that conversation. It's to support yourself enough to do something that matters to you, even if some anxiety is still there.
Sometimes, that means using a grounding strategy and then returning to what you were doing. Other times, it means allowing yourself to feel anxious without immediately trying to change the feeling.
Over time, practicing this approach can help you learn that anxiety is uncomfortable, but it isn't always something you need to fix or escape. You can have an anxious thought without treating it as a fact. You can experience physical anxiety symptoms without automatically assuming something is wrong. And you can feel uncomfortable while still choosing how you want to respond.
You don't have to feel calm to cope well. You can feel anxious and still do things that matter to you.
The Bottom Line
When you're caught in an anxious spiral, it's easy to feel like you need to figure everything out, find reassurance, or make the uncomfortable feeling stop before you can move on.
Sometimes, what helps most is taking a small step back and reconnecting with the present moment.
The 5 S's are simple tools you can experiment with when you need a little support. They won't work for everyone or in every situation, and that's not a reflection of how well you're doing. The goal isn't to find the perfect strategy that makes anxiety disappear. It's to build a toolbox of ways to support yourself when things feel hard.
If anxiety or rumination is regularly interfering with your relationships, sleep, work, or daily life, working with a therapist can help you better understand what's keeping you stuck and develop strategies that fit your needs.
And in the meantime, remember: you don't have to make the anxiety disappear to take the next step. Sometimes, you can let the feeling come along for the ride.
This article is for educational purposes and is not a substitute for individualized mental health care. If physical symptoms are new, severe, or medically concerning, seek appropriate medical attention.