Cope in the moment

Grounding exercises

When your mind is racing or a feeling is too big, grounding brings you back to right here, right now. Pick one below — there’s no wrong choice. Go slowly, and be gentle with yourself.

5-4-3-2-1: come back to your senses

Look around and name five things you can see.

Big or small — a crack in the ceiling, the color of your sleeve.

Step 1 of 5

Grounding won’t make a hard situation disappear, but it can turn the volume down enough to think again. If panic or distress keeps coming back, that’s worth talking through with a therapist — and if you ever feel unsafe, the crisis line below is always open.

Pairs well with

TIPP skills cardWhen grounding isn't enough, these reset your body fast.Stress thermometerCheck where your stress is before and after.

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