Connect to your five senses to build emotional intelligence

- Have you ever found yourself worrying about the past or stressing about the future, so then you don't come across confidently? This tip is a powerful tool that will help you to stay present so you can show up as self-assured. Part of emotional intelligence and confidence is being able to stay present and grounded during moments of stress and the five senses grounding technique will help you to do just that. Complete this exercise alongside me and reference it anytime you find yourself stuck thinking about past situations or future worries. In this exercise, you'll notice elements of the space around you using your five senses, including what you see, hear, touch, taste, and smell. If you are a person with hearing or vision loss, then focus on another sense of your choice. First, look around your room and observe your surroundings. What are five things that you can see? Are you looking at your phone? Do you have paintings on the walls? Name five things that you are able to see. Second, take a moment to get quiet and observe four things that you can hear. Do you have a fan or heater going in the background? Are you able to hear my voice? Name four things that you can hear. Third, notice three things that you're able to touch. Can you feel the chair beneath your legs or are you able to touch your desk? Name three things that you can touch. Fourth, take a second to connect with two things that you can taste. Did you just drink a cup of coffee or tea? Or maybe you just finished eating your lunch. Name two things that you can taste. Finally, observe one thing that you can smell. Maybe you have an essential oil diffuser in your office, or maybe you're wearing perfume, cologne, or body spray. Name one thing that you can smell. Now that you've gone through each of your five senses, identify any shifts that you noticed. Maybe you're feeling more focused or maybe you're feeling calmer. Just take a second to soak up the calm feelings that come from being fully present in this moment.