The Best Mental Health Tool for Artists and Anybody with Anxiety
As an artist and human that regularly struggles with anxiety and depression I’ve had to practice mindfulness to feel any sort of sanity in moments of distress. Sometimes I go days feeling apathetic because the art I’m making feels like crap and so I feel deflated and discouraged. In those moments it’s hard to get back into a groove that feels productive. Some days just taking a shower and getting dressed is an accomplishment… And that’s totally okay.
Whenever I get those feelings though, I’ve learned to come back to the present moment. Sometimes it’s hard to even do that, so this tool to check in with my five senses has helped me tremendously. In fact I used it just this morning after I drove my son to school.
I wrote this post as a tool for anyone who experiences the same uncomfortable feelings that I do. So, know that there is a way to move past it because nothing lasts forever, including uncomfortable emotions.
NOW LET’S START.
Pause. Take a deep breath in and observe the air filling up your lungs as your chest rises. Hold the air and pause for a moment. When you’re ready, begin to slowly let the air out and notice your chest gradually fall close to your body like a wave retreating back into the ocean.
Feel free to do this a couple more times until you notice the rhythm of your heartbeat slow and any anxiety you might be experiencing fade away.
NOW DROP INTO YOUR BODY AND CHECK IN WITH YOUR FIVE SENSES.
Continue breathing with the awareness of your chest rising and falling with ease as you check in to each of your senses.
SEE
Simply notice what is straight ahead of you, observe what you see. Are you in a room or outside? Describe any objects within view. Turn your head to left, observe what you see. Is anything different? Turn your head to the right, observe what you see here. Do you notice any colors? Can you name them?
HEAR
What do you hear? Notice any sounds nearby. Notice any sounds faraway. If you can’t hear anything, simply notice the silence next to the sound of your breath moving in and out. If you move, can you hear the sound of the floor creaking or the chair shifting?
SMELL
After taking in a deep breath, notice any smells that touch your nostrils. If there are no obvious scents, can you notice any laundry detergent on your clothes? Can you smell the deodorant or lotions you may have put on? Try to identify and name the smells.
TASTE
Gently glide your tongue around your teeth, cheeks, and lips. Swallow any saliva that may have developed. Do you notice any lingering tastes from food previously eaten?
TOUCH
If you’re sitting, notice the feeling of the surface beneath you. Is it soft and squishy? Is it firm and solid? Notice the fabric of the clothes you’re wearing brush against your skin. Gently clasp your hands together and interlock your fingers. Feel your skin. Is it sweaty? Are your hands cold or warm? Notice any sensations that may arise in your body.
By checking in with your five senses you successfully bring your awareness into the present moment—which is all that matters right now.
Now, how are you feeling?
Thank you for joining me today in this mindfulness exercise to help release any anxiety or unpleasant thoughts you may have been experiencing. Please use this whenever you’re feeling anxious, troubled, or upset.
Please let me know below, do you have any tools yourself to bring yourself into the present moment? Please share them below!
With so much love,
*Disclaimer: I am not a licensed psychologist/therapist/psychiatrist. If you are having any suicidal thoughts, I urge you to call the National Suicide Prevention Hotline 800-273-8255. There is always help and you are never alone.
