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A Grounding Toolkit for Difficult Moments
A printable set of grounding techniques you can return to whenever you feel overwhelmed, anxious, or disconnected.
Maytal Oziel · Registered Psychotherapist (Qualifying)
When emotions run high, grounding techniques help bring you back to the present moment and into your body.
The 5-4-3-2-1 technique
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This gently redirects attention away from spiralling thoughts.
Box breathing
Breathe in for four counts, hold for four, exhale for four, and hold for four. Repeat several times to settle the nervous system.
Coping SkillsAnxietySelf-Care