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