RESOURCES

GROUNDING

Grounding is a strategy used to reorient our awareness to the present and bring our attention to the ‘here & now’. Grounding can help with dissociation & ‘zoning out’, anxiety, panic, focus, overwhelming feelings and flashbacks. There are many ways of grounding what works for one person may not work for another.

Dropping Anchor (grounding exercise):

5-4-3-2-1 Grounding Exercise:

  • Take 3 slow and deep breaths

  • Notice 5 things you can see around you - try to choose some small details and large ones (eg. the room you’re in, the desk, the trees, a mark on your shoes)

  • Notice 4 things you can touch/feel - (eg. the cool air on your face, the seat beneath you, the soles of your shoes)

  • Notice 3 things you can hear - sounds may be close or far away (eg. birds, wind in the trees, ticking of a clock)

  • Notice 2 things you can smell (eg. fresh air, grass, your coffee)

  • Notice 1 thing you can taste (eg. coffee/tea, something you ate recently, toothpaste)

  • Take 3 slow and deep breaths to finish


MINDFULNESS

2 Explanations of Mindfulness:

Guided Mindfulness Exercises:

Daily Calm 10 Minute Mindfulness Meditation

5 Minute Mindfulness Meditation

Take A Deep Breath - 3 minute mindful breathing

Guided Mindfulness Meditation Apps: