Table of contents of the article series

  1. Introduction
    The first part of this series is generally about skills, where they come from and into which categories they can be classified. There is also a list available for download.
  2. 5 senses or how perception affects us
    The second part of this series deals with the question of how strongly our feelings and thoughts are influenced by our senses and perception and how we can use them effectively for ourselves.
  3. Find the perfect skill
    In the third part of this series, I ask myself whether there is a perfect skill or whether we will always be on the lookout.
  4. My top 10
    In the fourth part of this series, I will go into more detail about my ten favorite skills and put together a top 10 for you.
  5. Emergency kit
    The fifth part of this series goes into more detail about the emergency kit and what exactly it is all about. In addition, I show examples of how to fill such a case.

Basics to our senses

Humans have five senses and with the help of their sensory organs we can perceive our environment. The philosopher Aristotle described this around 2400 years ago and thus created the basis for the teaching of the senses.

  • Seeing with the eyes
  • Hearing with the ears
  • Smelling with the nose
  • Taste with the tongue
  • Groping with the skin

In addition to the classic senses, one also speaks of the sixth and seventh sense. When something is not perceived directly with these senses or the whole thing takes place in the subconscious.

Highly sensitive and sensitive people perceive much more. Your perception goes beyond the five senses or feels them more intensively. The sense of language and words, the sense of thought and the I-Thou-sense are particularly pronounced. Of course there is no black and white thinking here, the transition of the senses can be seen rather fluently.

5 Sinne oder wie Wahrnehmung uns beeinflusst - Skills Teil 2 - Meerblick
5 Sinne oder wie Wahrnehmung uns beeinflusst - Skills Teil 2 - Meerblick

How perception affects our psyche

Everything we perceive, whether consciously or subconsciously, influences our psyche. These can be positive as well as negative perceptions.

I came up with the following two imagination examples and of course they do not go into depth and have no therapeutic use. They should only serve as an example for our perception.


Example 1:

It’s night and you’re traveling alone.
The darkness makes it difficult for you to recognize objects and people.
You hear a noise and it’s getting closer and closer.


Example 2:

You are lying on a summer meadow surrounded by many colorful, sweet-smelling flowers.
You feel every single blade of grass on your skin and you listen to the sounds of nature.
You close your eyes and think about your childhood.


I can lose myself very well in such imagination exercises and they are also an important tool in trauma therapy. These exercises can be used to counter negative feelings with something positive.
How do you feel about it and what feelings does it evoke?

In our everyday life we ​​encounter many things and depending on how we react to them or evaluate them, our psyche is stressed in every respect. Sometimes this only happens subconsciously and you don’t even know why you’re suddenly feeling worse or better. But looks from others, words, sounds or smells can also change your thoughts and feelings.

Since I am not a scientist, I will deliberately not go into the details of perception and the psyche. It is important to me that you develop a feel for it and know how to deal with it. Personally, I find it interesting to know why I’m feeling this way and what exactly triggers it. That gives me security and I can look for new skills in a targeted manner.

5 Sinne oder wie Wahrnehmung uns beeinflusst - Skills Teil 2 - Kirschblüten
5 Sinne oder wie Wahrnehmung uns beeinflusst - Skills Teil 2 - Kirschblüten

Using 5 senses effectively

Just as we are influenced by our senses, we can also use them to create more positive feelings. Again, there are no limits to your imagination. Keep trying and be proud of yourself for getting this far.



Our eyes transmit the world into our consciousness and can trigger positive as well as negative feelings.
Try to focus on the beautiful things in life.

Sit down on a bench in the park or garden and look at nature.

  • What shapes do you find?
  • How many different colors can you discover?
  • Do you see the many animals?



Our hearing can be used in many ways. What exactly helps you, you have to find out for yourself.

  • Loud music or meditation music?
  • Sing or play music?
  • Listening to nature sounds or noises in the apartment?



Smells can help you find your way back to yourself.
The smell of different scented oils, depending on the severity of the stress, can be helpful, especially in the case of dissociative disorders or symptoms.

You define the strength of the fragrance yourself.
A pleasantly soothing scent to escape from sadness.
A very lovely scent to feel yourself again.



Your sense of taste is a great tool for breaking through thoughts, bad feelings or panic attacks.

Lemons, chillies, tabasco, fizzy drinks, special sweets, liquorice and much more can trigger stimuli in you and take your mind off things.

Find out what helps you so that you can fall back on it in an emergency.



There are different things you can touch to help you feel better, to relieve stress, to distract you, or to keep you occupied.
These little helpers can give you security and simplify your everyday life!

  • Anti-stress balls in different colours, shapes and strengths.
  • Objects made of wood, stone or metal.
  • Stuffed animals for the inner child in you and to give you comfort.


My name is Chris and I created Slowlow Lobster.
I write posts about mental illness. Topics that affect me personally, but also topics that contribute to clarification and the end of stigmatization.