Simple Grounding Techniques to Quietly De-stress Anytime, Anywhere

Grounding techniques are tools that can be utilized when triggered to stimulate your senses and divert attention from negative or stressful feelings or sensations.

Here are some straightforward techniques that can be employed in a triggered state. The best thing about these techniques is that no one needs to know why you are doing them!

1. 5-4-3-2-1 Method

5 things you hear

4 things you see

3 things you can touch

2 things you can smell

1 thing you can taste

2. Deep Breathing exercises

3. Mindful Walk

4. Journaling- 3 things you are grateful for

5. Brain Dump - write down the thoughts, feelings, worries that are coming to mind

6. Listening to music

7. Body scan exercise

8. Reading- Select a simple page goal "Read 3 pages"

9. Hold a piece of ice

10. Move your body- jumping jacks, push-ups, knee raises, short walk etc.

11. Describe your surroundings verbally

12. List your favorites in specific categories

    1. Colors

       Foods

       Songs

       Flowers/Trees/Plants

       Books

       Movies

13. Recite something in order-alphabet, poem, counting, etc.