GROUNDING TECHNIQUES
Anchor Yourself to the Present
MISE EN PLACE FOR LIFE
5-4-3-2-1 GROUNDING
5 things you SEE (colors, shapes, objects)
4 things you TOUCH (textures, temperatures)
3 things you HEAR (sounds around you)
2 things you SMELL (scents, coffee, candle)
1 thing you TASTE (food, drink, flavor)
When spiraling in thoughts, bring all senses to NOW.
COLD WATER RESET
Splash cold water on face OR
Hold ice cube in your hand OR
Take a cold shower
This activates your dive reflex
Calms nervous system instantly
Works in 10 seconds. Use during panic or dissociation.
PROGRESSIVE MUSCLE RELAXATION
Tense each muscle group for 5 seconds
Start at toes, work up to face
Notice the release after tensing
Breathe into each area
Move slowly through full body
Releases stored tension. Takes 10-15 minutes.
GROUNDING STANCE
Feet flat on floor, hip-width apart
Feel the ground beneath you
Push down into the earth
Say: "I am here. I am safe. I am solid."
Repeat 3 times with intention
Use when dissociating or feeling disconnected from body.