Grounding tools

Short, do-able steps to help your body feel safer. Try one for a minute. If it helps, keep going.

Quick start: paced breathing (4–1–6)

Inhale for 4 • Hold for 1 • Exhale for 6. Longer exhales tell your nervous system “we’re safe enough”.

Tap to breathe

Notice out loud or in your head:

Cool water on wrists, a cold pack on the back of your neck, or step outside for fresh air. Quick change = quick body signal.

Say: “I’m noticing a big wave. I can let it pass.” Then describe 3 facts about the room: colours, light, where the door is.

Slow shoulder rolls, pressing feet into the floor, wall push-ups, or a short walk. Keep it slow and heavy rather than fast.

Earplugs, a texture you like, a scent, a grounding card, and a kind note to future-you.

We can intro you to a peer for kind, steady listening.

Real life, what helped, what didn’t — in plain words.

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