Grounding Techniques

  • Cuddle a favourite teddy bear or squeeze a pillow
  • Sniff something that smells nice or soothing to bring you back in the moment
  • Name 3 things you can see and 3 things you can hear
  • Put your feet firmly on the ground and stamp your feet!
  • Light a scented candle
  • Wrap yourself in a blanket and feel it around you
  • Distract yourself by doing a word search or a puzzle
  • Open your eyes and describe everything around you in as much detail as possible
  • Hold some ice in your hands and notice how cold it feels. Let the ice melt in your hands and imagine your worries slowly melting away too!
  • Eat or drink something you enjoy the taste of and focus on how it feels in your mouth such as taste and texture
  • Breathe deeply and slowly and remember you are safe
  • If you have a pet then stroke or cuddle them
  • Pinch yourself repeatedly!
  • Create yourself a safe place and go there
  • Use positive coping statements that you can tell yourself
  • Try and distract yourself by singing a favourite song or reciting a favourite poem
  • Rub your arms and legs to regain the feeling if parts of your body begin to feel numb
  • Rip up a piece of paper and notice how the texture feels in your hands
  • Count down from 10 and focus on slowing your breathing down
  • Make an emergency grounding box and fill it with objects that are sentimental and soothing
  • Try and think of a happy memory
  • Wriggle your fingers and tap your feet taking time to pay attention to the movement
  • Run yourself a hot bath with plenty of bubble bath or a bath bomb
  • Take a look outside and concentrate on what you can see… street signs, trees, cars?
  • Lie down and listen to some relaxing music with your headphones on
  • Distract yourself by watching a movie or doing an activity you enjoy
  • Call a friend and have a chat
  • Take your shoes and socks off and walk around bare foot
  • Clap your hands together and notice how the physical sensation feels as you are doing it
  • Carry a grounding object around with you in your pocket. Some people carry a small object to comfort and touch when you need to.

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