Grounding Exercises

Cathy Vartuli and Rick Wilkes

Print this list and post it where you are likely to see it during times of distress.
We don’t always think clearly when we are overwhelmed or anxious. As always,
choose what feels helpful to you.

 Keep tapping, if it feels like it is  Imagine you are a tree and send
helping. roots into the earth, drawing
 Imagine putting the issue in a stable energy to yourself.
box and closing/locking the lid  Acknowledge the feelings you
for now. have right now: I am very angry
 Wash your face and hands with right now. It’s ok.
warm water.  If you are with someone you
 Get something (warm) to eat or trust, gentle safe touch can help
drink. you ground.
 Notice your surroundings. Where  Just staying present does help.
are you sitting or standing? Our bodies rarely can sustain
those intense emotions very
 Are you warm or cold?
long.
 Stomp your feet, or clap the
 Follow your breathing in and out.
insides of your wrists and
ankles.  Constricted breathing exercise.
 What color is your couch? Can  Pet an animal.
you feel the texture? How are  Who could you email?
you sitting on it? ____________________
 How much did this chair cost? ____________________
Telling someone can help.
 Think about a technical question
from work.  What websites brings you
comfort and connection?
 Laughter often helps. Do you
____________________
have something funny on DVD or
____________________
TV?
 Do you have a favorite audio
 What would help you feel safer?
that calms you down?
Sit here or there? Make it
____________________
warmer or colder? Go for a walk
or lie down?  Calling, even just to hear
someone’s voice can help.
 Remind yourself you are
currently in a safe place, right  Call ________________
here, right now.  Call ________________

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