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