Physical Grounding Techniques
5-4-3-2-1 technique (sight, touch, hearing, smell, taste)
By naming things you can notice through your senses, you interrupt racing thoughts and stabilize your mind.
Deep pressure (hugging a pillow, weighted blanket)
Firm pressure signals safety to your body and helps reduce stress.
Naming objects around you
Looking around and describing your environment helps shift focus away from internal distress.
Slow, intentional movement (stretching, walking)
Gentle movement relaxes tense muscles and brings awareness back into your body.
