Rachel Benson promotes viewing cravings as fleeting waves and employing the 5-4-3-2-1 grounding method to create space for intentional responses, reinforcing emotional regulation through sensory awareness.
In a recent blog post, therapist Rachel Benson suggests treating a craving less as an आदेश to act on and more as a passing surge, like a wave moving towards the shore. Her advice begins with bodily awareness: notice where the urge lands, whether that is a tight chest, a knot in the stomach or a constricted throat, then slow the breathing and let the sensation be observed rather than resisted.
Benson’s approach then shifts into a simple sensory reset. She recommends the 5-4-3-2-1 grounding method, a widely used mindfulness exercise that asks people to name five things they can see, four they can touch, three they can hear, two they can smell and one they can taste. Sleep-focused guides and anxiety resources describe the same practice as a way of interrupting spiralling thoughts and drawing attention back to the present moment.
The point, Benson says, is not to suppress the craving or instantly satisfy it, but to create enough space between feeling and response for a more deliberate choice. That idea fits with the broader use of grounding techniques in stress management: by bringing awareness back through the senses, people may find it easier to stay regulated in moments that feel overwhelming. Over time, repeated practice can strengthen a calmer, more compassionate response when urges arise.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
