Look at artwork or poster Hold a cup of water Do a grounding “5-4-3-2-1” with senses Smell paper or book pages Chew gum Group singing Blow into your hands Watch clouds Feel soap in your hands Splash cool water on face Look at something calming Notice silence Sip water slowly Listen to music Watch nature outside Touch the wall or floor firmly Smell food Chew slowly and notice flavor Rub lotion into hands Hold something soft (fabric, blanket) Smell soap Savor food slowly Clap a pattern Notice colors around you Wall push- ups Smell lotion Notice shadows on the wall Hum a tune Hug yourself Run in place Notice patterns Imagine your favorite food Notice the smell of tea Imagine a favorite smell Humming a song Inhale fresh air (if available) Touch your hair Chew a mint Listen to someone’s voice Listen quietly to the room Taste something warm (tea, broth, etc.) Smell shampoo Smell a washcloth or towel Eat candy or sweet slowly Count shapes in the room Notice clothing colors Look at a photo Smell coffee Wrap in a blanket Drink tea Tap a rhythm Stretch arms or legs Focus on taste of toothpaste/mouthwash Progressive muscle relaxation Jumping jacks Sing softly Paced breathing (in 4, out 6) Look at artwork or poster Hold a cup of water Do a grounding “5-4-3-2-1” with senses Smell paper or book pages Chew gum Group singing Blow into your hands Watch clouds Feel soap in your hands Splash cool water on face Look at something calming Notice silence Sip water slowly Listen to music Watch nature outside Touch the wall or floor firmly Smell food Chew slowly and notice flavor Rub lotion into hands Hold something soft (fabric, blanket) Smell soap Savor food slowly Clap a pattern Notice colors around you Wall push- ups Smell lotion Notice shadows on the wall Hum a tune Hug yourself Run in place Notice patterns Imagine your favorite food Notice the smell of tea Imagine a favorite smell Humming a song Inhale fresh air (if available) Touch your hair Chew a mint Listen to someone’s voice Listen quietly to the room Taste something warm (tea, broth, etc.) Smell shampoo Smell a washcloth or towel Eat candy or sweet slowly Count shapes in the room Notice clothing colors Look at a photo Smell coffee Wrap in a blanket Drink tea Tap a rhythm Stretch arms or legs Focus on taste of toothpaste/mouthwash Progressive muscle relaxation Jumping jacks Sing softly Paced breathing (in 4, out 6)
(Print)
Look at artwork or poster
Hold a cup of water
Do a grounding “5-4-3-2-1” with senses
Smell paper or book pages
Chew gum
Group singing
Blow into your hands
Watch clouds
Feel soap in your hands
Splash cool water on face
Look at something calming
Notice silence
Sip water slowly
Listen to music
Watch nature outside
Touch the wall or floor firmly
Smell food
Chew slowly and notice flavor
Rub lotion into hands
Hold something soft (fabric, blanket)
Smell soap
Savor food slowly
Clap a pattern
Notice colors around you
Wall push-ups
Smell lotion
Notice shadows on the wall
Hum a tune
Hug yourself
Run in place
Notice patterns
Imagine your favorite food
Notice the smell of tea
Imagine a favorite smell
Humming a song
Inhale fresh air (if available)
Touch your hair
Chew a mint
Listen to someone’s voice
Listen quietly to the room
Taste something warm (tea, broth, etc.)
Smell shampoo
Smell a washcloth or towel
Eat candy or sweet slowly
Count shapes in the room
Notice clothing colors
Look at a photo
Smell coffee
Wrap in a blanket
Drink tea
Tap a rhythm
Stretch arms or legs
Focus on taste of toothpaste/mouthwash
Progressive muscle relaxation
Jumping jacks
Sing softly
Paced breathing (in 4, out 6)
