Grounding Techniques For Kids And Teens Grounding techniques are coping skills that help “ground” you in the present moment, so you do not stress about the past or future. They help you to calm your brain and body, and focus your attention away from negative thoughts. GROUNDING can help with Anxiety, Stress, or Panic Attacks Overwhelm Trauma/PTSD Negative, intrusive, or racing thoughts/memories Impulsive behaviors Belly Breathing Hold for a count of 2 During moments of grounding, start by taking some deep belly breaths. Breathe in your nose for a count of 4 Breathe out your mouth for a count of 6-8 Rest for a count of 2 Example: Items in the room or out the window, Your hands, The sky, A plant, Picture on wall, Furniture, People, Colors, Shapes, Object details, Count or catego- rize objects 5 things you SEE Example: Feet on the ground, A chair on your back, Clothes you’re wearing, Shoes on feet, The texture of your skin, Pencil in hand, Wind blowing, Pet an animal, Squeeze ice, Wrap yourself tightly in a blanket, Hug a pillow 4 things you FEEL Example: Laundry detergent on clothes, Food from lunch, Citrus fruits, Fresh cut grass, Rain, Cookies, Fresh air, Flowers, Shampoo, Perfume, Soap, Lotion, Tea, Essential oils, Scented candles 2 things you SMELL Example: People talking, Birds chirping, Your breath, Clock ticking, Car horns, Traffic noise, Listen to music, Humming of electronics 3 things you HEAR Example: Mint, Gum, Sour candy, Fruit, Desert, Toothpaste, Eat an orange segment by segment, Take a drink of something, Bite into a lemon 1 thing you TASTE 5-4-3-2-1 Grounding Look around you and notice: Be A Tree Reorientation “I am firmly planted. I feel my feet rooted to the ground. My back is a strong trunk. I feel my toes connecting with the ground. My arms are my branches. I feel them reach out into the world.” Take a deep breath, and tense and relax different parts of your body as you imagine yourself as a strong tree rooted in the ground. Reorient yourself to the moment by naming facts. My name is ______ I am safe right now. I am ____ years old. I am currently at ______ Today is ______ The season is _______ The weather is _______ I am wearing ______ I can see _______ (objects, shapes, colors) I can hear ______ Everything is going to be alright. Keep a card or notepad with you to remind you what to say 4 seconds relax. 2-4-6-8-10 Grounding Tell yourself kind or encouraging statements. 2 4 Take square breaths (Breathe in for 4 – hold for 4 – breathe out for 4 – hold for 4). 6 Imagine different foods you enjoy. 8 Tense and relax different muscles in your body for 4 seconds tense, 10 Find items in the room of a particular color. 5 Additional Grounding Techniques 1. Splash water on your face or run your hands under cold water. 2. Keep small objects with you like a rock or pine cone and notice colors, textures, weight, and every detail about it. 3. Cross your arms, making an X on your chest, and tap your collarbones with your ! ngertips. Breathe deeply. 4. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms. 5. Count backwards by 7 starting at 100. Count to 200 by 3s or 7s. @MentalHealthCenter