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Grounding brings you back to the present moment. Use these when you feel anxious, disconnected, or overwhelmed.

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5-4-3-2-1 Senses

The classic. Works almost every time.

• 5 things you can see
• 4 things you can hear
• 3 things you can touch
• 2 things you can smell
• 1 thing you can taste

Say them out loud if possible. Be specific. Not just "a wall" but "a white wall with a small crack near the ceiling."

Body-Based Grounding

Feet on the Floor Press your feet into the ground. Feel the pressure. Imagine roots growing from your feet into the earth.

Hands on Surfaces Touch the table, the wall, your own arms. Name the textures. Cool, smooth, rough, soft.

Body Squeeze Cross your arms over your chest and squeeze yourself. Hold for 10 seconds. Release slowly.

Palms Together Press your palms together hard in front of your chest. Push for 10 seconds. Feel your own strength.

Weighted Pressure A heavy blanket, a pillow on your lap, a backpack on your shoulders. Pressure calms the nervous system.

Breath-Based Grounding

Box Breathing Inhale 4 counts → Hold 4 counts → Exhale 4 counts → Hold 4 counts Repeat 4 times.

Extended Exhale Inhale normally. Exhale twice as long. The long exhale activates your rest response.

Counted Breaths Simply count your breaths up to 10, then start over. When your mind wanders, start back at 1.

One Nostril Breathing Close your right nostril, breathe in through the left. Close the left, breathe out through the right. Repeat 5 times, then switch sides.