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