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