Here are some ideas for grounding activities:

  • Take deep, calm breaths.
  • Notice and list things in your surroundings.
  • Expose yourself to strong, pleasant sensations, like a pleasing smell or a favorite blanket.
  • Say out loud your name, your age, the date, and your location. List some things you’ve done today, or are going to do.
  • Splash water on your face or run your hands under the faucet.
  • Do a body scan meditation, or pay close attention to each of your body parts one by one.
  • Make tea. Feel the warmth of it in your hands, and the taste as you sip it calmly.
  • Listen to music.
  • Play a categories game, and name some types of dogs, or clothing items, or gemstones, or countries, or anything else you can think of.
  • Write in your journal.
  • Take a mindful walk, either inside or outside. Pay close attention to your body and your surroundings.
  • Squiggle. Wiggle around. Dance. Stretch. Be silly and active for a few minutes.
  • Any other favorite grounding technique you’ve heard of or can think of. There’s nothing wrong with experimenting!

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