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50 Grounding Skills You Can Use Almost Anywhere

1. Recite the alphabet backwards

2. Count backwards from 100 by 7

3. Take 3 deep breaths

4. Name everything you can think of that you are grateful for

5. Count to 100 by 3

6. Progressive muscle relaxation

7. Count your breaths

8. Imagine a calm place and draw it

9. Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 thing you can taste

10. Look around the room. What item is there exactly 5 of? 4, 3, 2, 1.

11. Look around the room. How many red objects can you count and name? Orange? Blue?

12. Fingertip exercise - try to tap the very tip of each finger together in a pattern.

13. Draw a figure 8 on your leg with your finger tip

14. Crumple up a piece of paper and try to un-crumple it and flatten it again. See how many times you can do it without the paper ripping.

15. Hot potato or other hand clapping or counting games

16. Picture your worries going into a container and closing it up

17. Draw angrily on a piece of paper with a crayon

18. Laugh – tell a joke, watch a clip, think of a funny memory

19. Smell something nice – use lotion, hand sanitizer or essential oil

20. Talk to someone you trust

21. Try to make as many words out of the letters of your name as possible.

22. Try to name all the streets in your neighborhood.

23. Square breathing

24. Breath in for a count of 4, breath out for a count of 8.

25. Use an affirmation, favorite quote or poem that brings a feeling of safety/calm.

26. Give yourself a hand massage

27. Paint your nails

28. Play the piano or other instrument

29. Clean something

30. Play with play doh, silly putty, moon sand or stress ball

31. Create a playlist with especially grounding songs

32. Place your feet on the ground and imagine using your favorite color to draw and outline around each foot.

33. Wiggle your toes inside your shoe. Pay attention to the sensation as you move each separate toe. Tense up your whole foot and stretch it out. Then the other foot.

34. Have a one minute dance party.

35. Take a walk

36. Change the temperature – run your hands under cold water, hold ice or snow, wrap up in a warm blanket.

37. Do some yoga poses

38. Stretch

39. Identify 5 circle-shaped objects in the room. Next, 5 diamond shaped objects.

40. Trace the seams of your clothing, upholstery or blanket. Notice the different fabrics and how they feel.

41. Ask someone if they can hear or see things if you might be unsure what is true.

42. Pat your head and rub your tummy at the same time

43. Go through the alphabet and list girls' names for each letter. Next, boys, unisex

44. Name things you KNOW are true. Or play the “Real or Not Real” game with someone you trust.

45. Play the “who laughs first” game.

46. Write a 3x5 card with your information in your handwriting if you forget.

47. Play catch, or bounce a ball

48. Drink water.

49. Name and count every type of cereal you can think of. Then try other categories (movies, books, songs, cars, etc).

50. Spell your name backwards or recite the alphabet backwards.

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