Instant Grounding
When emotions feel too big for your body, ground yourself in this moment
5-4-3-2-1 Sensory Grounding
Use your senses to anchor yourself in the present moment:
5
Things you can SEE
4
Things you can TOUCH
3
Things you can HEAR
2
Things you can SMELL
1
Thing you can TASTE
Physical Reset Methods
- Ice water or cold object – Hold ice cubes or splash cold water on face
- Progressive muscle relaxation – Tense and release each muscle group
- Pressure point massage – Press firmly between thumb and index finger
- Feet on ground – Feel your feet firmly planted, wiggle your toes
Present Moment Anchoring
- Name where you are – “I am in [location] on [day]”
- Describe what’s real – “My feet are on the floor, I am safe”
- Count backwards – From 100 by 7s, or 50 by 3s
- List categories – Colors, animals, foods, countries
