Grounding Techniques

5-4-3-2-1 Sense Exercise:

• Step1: 5 things you can see.

• Step2: 4 things you can touch.

• Step3: 3 things you can hear.

• Step4: 2 things you can smell.

• Step5: 1 thing you can taste. This can help bring you back to the present moment and reduce feelings of anxiety.

Deep Breathing

• Step 1: Take a deep breath in through your nose for 4 seconds.

• Step 2: Hold the breath for 4 seconds.

• Step 3: Exhale slowly through your mouth for 6 seconds.

• Visualization: As you breathe, imagine inhaling a calming color (like blue or green) and exhaling a stressful color (like red or gray)

Body Scan

• Step 1: Close your eyes and take a few deep breaths.

• Step 2: Start by focusing on your feet—feel the ground beneath them.

• Step 3: Slowly work your way up your body (head, face, shoulder, arms, hands, fingers, chest, stomache, hips, legs, ankles, legs, abdomen, back), paying attention to each part.

• Step 4: Notice any areas of tension and consciously release it as you breathe.

Leaves On The Stream

• Step1: Imagine sitting by a gentle stream with leaves floating on the water.

• Step2: As thoughts or emotions arise, visualize placing each one on a leaf and letting it float down the stream.

• Step3: Non-judgmentally observe, don't try to change, stop, or control the thoughts. Just let them come, place them on the leaf, and watch them float away.

• Step4: Stay present, continue observing the stream and the process of placing thoughts on the leaves. If you get distracted, gently bring your attention back to the stream.

Mindful Practice

• Step 1: Take a small bite of food or sip of a drink, or hold an object.

• Step 2: Notice its taste, texture, temperature, smell, look, weights, length…etc.

  Step 3: Focus on chewing or swallowing slowly and fully experiencing the moment.