06/10/2026
Grounding techniques can help pull you back into the present moment. Here are a few to try out! Let us know which one works best for you!
- 5-4-3-2-1 Technique: This grounding technique asks you to tap into your senses by naming 5 things you see, 4 things you can touch or feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Temperature Change: Hold onto an ice cube, and let it melt in your hand or mouth. Take an ice pack or a cold water bottle and hold it to the center of your chest or back of your neck. Splash some cold water on your face.
- Box Breathing: A breathing method designed to help you slow your breath. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat until you feel calmer.
- Movement: Do 20 jumping jacks, squats, lunges, or other movements to help burn off the heightened feeling of adrenaline.
- Firm Pressure; Squeeze your midsection by wrapping your arms around yourself and holding firm pressure. You can also try this technique by squeezing your hands into fists and holding for a few seconds at a time, then letting go before repeating.
- Memory Games: Try counting backwards by 7’s starting at 100 (100… 93… 86… and so on). Try to name all the states and their capitals.
- Rainbow Game: Starting with red and ending with violet, try to name an object around you for every color of the rainbow.
If you’re struggling, please don’t hesitate to reach out to us at Evolve Counseling Collective. Reach us by phone at +1 (719) 671-2546 or through email at [email protected].
