grounding techniques

Box

Breathing

box breathing is a common breathing technique that has really helped us recenter ourselves and control our breathing at times. We hope it could help you!

5, 4, 3, 2, 1, technique

name 5 things you see

4 thing you can touch

3 things you can hear

2 things you can smell

and lastly, 1 think you can taste.

This technique has been used to help us come back into the present moment. By becoming in tune with our senses, we can ground us and bring ourselves back to the present.

PHYSICAL SENSATIONS

Clenching fists and curling toes

This one came as a recommendat--ion to Sydney from a professional, but the idea is that by curling your toes and clenching your fists 10 times, it can bring your focus away from your mind and into something physical.

tensing muscles and releasing

Tense a muscle. Any part on your body. Your shoulders, hands, legs, neck, etc. for 5 seconds, and then let go. Imagine any stress leaving with your now untensed muscle. Repeat this until you've engaged all different parts of your body that you can think of.

This is a routine that Sydney thought of once and does to ground herself.

(the idea of tensing muscles and releasing them is NOT her idea. Just this specific grounding routiune)

sourness

Sydney uses sour candy as a quick physical sensation to ground herself. A counsellor recommended this to her once, and though its not her first tool she uses, its one she likes (mainly cause she likes candy!)

coldness

Anoushka uses ice to help ground herself. Her therpasit recommended this to her and she uses it in a classroom situation.

blowing bubbles

Sydney likes to use bubbles as a grounding technique. Blowing bubbles forces her to breathe deeply to get better bubbles from the bubble wand. And, it allows her to also fixate on a certain thing (the bubbles)

Page updated

Google Sites

Report abuse