For moments when everything feels overwhelming. This gentle exercise helps you feel a little more connected, settled, and safe in the present moment.
Grounding techniques help you reconnect with the present moment when you feel anxious, distressed, numb, or disconnected.
By noticing 3 things you can see, 2 you can hear, and 1 you can feel, you gently redirect your attention from distress back to your surroundings.
Complete the exercise and save your entry — a helpful reminder of what worked for you that you can return to whenever you need it.
If you can, take one slow, gentle breath.
There is no need to change or control your breathing. Simply notice it as it is.
If possible, place both feet firmly on the floor. Take a moment to notice the support beneath you and the weight of your body being held.
What sensations can you notice in your body right now? (For example: tension, heaviness, warmth, tingling, numbness.)
Take a moment to focus on your surroundings and name what you notice.
Choose the statement that feels most supportive right now, or write one of your own below.