30-Second Grounding Exercises

I’m feeling anxious and panicked. I need to calm down NOW.

5-4-3-2-1

• Name 5 things that you see. Describe them to yourself.

  • I see a yellow plant holder. It has blue dots. It is on the ground and covered in dust.

• Name 4 things that you feel. Think about the sensation.

  • I feel my jeans pressing into my calf. It' feels itchy. I feel my feet on the ground. It feels solid and hard.

• Name 3 things that you hear.

  • I hear my heart beating in my ears. I hear a car driving by with a loud exhaust.

• Name 2 things that you smell.

  • I smell laundry detergent on my shirt. It smells flowery and strong.

• Name 1 thing that you taste.

  • I taste the coffee I drank half an hour ago. It tastes bitter.

Box Breathing

• Breathe in for 1-2-3-4

• Hold for 1-2-3-4

• Breathe out for 1-2-3-4

• Hold for 1-2-3-4

Repeat at least four times and then release

Muscle Squeeze

• Start with your toes. Squeeze and tense your muscles as hard as possible and hold for 5 seconds. Release.

• Move up to your feet. Squeeze and tense your muscles as hard as possible and hold for 5 seconds. Release.

• Keep moving up your body muscle by muscle. Your calves, your thighs, your glutes, your abdomen, your chest, your neck, your jaw, your eyes, your shoulders, your triceps, your biceps, your forearms, your hands, and your fingers.