Part I 𖣘 Part II 𖦹 Part III ⁂ Part IV ♫ Back🧘

𖣘 Part I 𖣘

rose

Put your hands in water

Focus on the water’s temperature
how it feels on your fingertips, palms, and the backs of your hands.
Does it feel the same in each part of your hand?
Use warm water first, then cold.
Next, try cold water first, then warm.
Does it feel different to switch from cold to warm water versus warm to cold?

𖦹 Part II 𖦹

earth

Listen to your surroundings

Take a few moments to listen to the noises around you.
Do you hear birds?
Dogs barking?
Machinery or traffic?
If you hear people talking,
what are they saying?
Do you recognize the language?

⁂ Part III ⁂

DOLL

Feel your body

You can do this sitting or standing.
Focus on how your body feels from head to toe,
noticing each part.
Consider:

  • hair on your shoulders or forehead
  • the weight of your shirt on your shoulders
  • whether your arms feel loose or stiff at your sides
  • your heartbeat, and whether it’s rapid or steady
  • whether your stomach feels full or you feel hungry
  • whether your legs are crossed or your feet are resting on the floor

    • ♫ Part IV ♫

    music

    Try the 5-4-3-2-1 method

    Working backward from 5,
    use your senses to list things you notice around you.
    For example, you might start by listing:

  • 5 things you hear
  • 4 things you see
  • 3 things you can touch from where you’re sitting
  • 2 things you can smell
  • 1 thing you can taste

    • Make an effort to notice the little things you might not always pay attention to,
    such as the color of the flecks in the carpet
    or. the hum of your computer.

    Footnote

    [1] Grounding is a practice that can help you pull away from flashbacks, u nwanted memories, and negative or challenging emotions.

    [2] Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from anxious feelings.

    [3] You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they’re especially helpful for improving: anxiety well-being stress depression mood post-traumatic stress disorder (PTSD) dissociation

    [4] I also benefit from embracing a big, sturdy tree while remembering that it has survived many storms and seasons