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3 types of GROUNDING:

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talking to yourself in a very kind way)

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MENTAL GROUNDING

• Describe your Environment in Detail

• Play a “CATEGORIES” game with yourself

• Decsribe an everyday activity in great detail

• IMAGINE (use a pleasant or comforting mental image)

• Read Something, saying each word to yourself

• USE HUMOR ( think of something ridiculous)

• Count to 10 or say the alphabet ...VERY SL O W L Y

PHYSICAL GROUNDING

• - Run cool or warm water over your hands

• - Grab tightly to your chair as hard as you can (notice sensations)

• - Touch Various Objects around you (pen, table, wall- compare items)

• - Carry a GROUNDING OBJECT in your pocket

• - Notice your body- wiggle your toes, feel your posture

• - STRETCH – extend your fingers, arms, legs as far as you can, roll

•    it out

• - CLENCH/release your fists

• - Jump up & down- Shake It Off

• - Eat something- savoring it- fully experience the food

• - FOCUS on your Breathing (notice inhale/exhale; Say pleasant word       on exhale)

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SOOTHING GROUNDING

• Say Kind Statements (encourage your self)

• Think of Favorites (colors, animals, food, season, shows)

• Picture people you care about (photos?)

• Remember words to an inspiring songs, quote or poem

• Say a Coping Statement (“I got this”; “this too shall pass”)

• Plan a Safe Treat for you ( candy, dinner, warm bath)

• Think of things you look forward to (hikes- training)

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Practice – FIND WHAT WORKS BEST for YOU! Start Grounding early before it gets out of control!

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