GROUNDING TECHNIQUES

Use your senses to stay present. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It helps pull your mind back to the here and now.

Hold onto something solid — like a rock, textured fabric, or even your chair. Focus on its texture, temperature, and weight to help your body feel anchored in the present moment.

Use cold water on your hands or hold an ice cube for a few seconds. The sudden temperature change can redirect overwhelming emotions and bring your awareness back to your body.

Place one hand on your stomach, inhale deeply through your nose for a count of four, then exhale slowly through your mouth for six. Focus on the rise and fall of your breath to calm your nervous system.

Repeat grounding affirmations such as “I am safe,” “I am here,” “This moment will pass.” Speaking these out loud can interrupt anxious or racing thoughts and remind you of your strength.

Gently stretch, stand, or walk. Feel your feet connecting with the ground. Movement helps release built-up tension and physically re-centers your focus.