Grounding Tools

Grounding techniques help calm the mind during stress by easing physical signs and reframing overwhelming situations. Reconnecting with the present moment is known as "earthing."

Whenever you encounter strong emotions or thoughts during your healing process, make sure to center yourself before addressing the issue. You can use the tools provided in the following sections or the tools we discussed in the healing circle to regain your balance and find stability.

It's important to remember that strong emotions are a natural part of the healing journey. When you feel overwhelmed, take a moment to center yourself. You can try deep breathing exercises, meditation, or even going for a walk in nature. OR use the tools in the next pages to help you find your inner peace and regain your balance. Remember, you are strong and capable of overcoming any challenges that come your way. Trust in your ability to heal and grow through this process.

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Triangle breathing

Starting at the bottom left of the triangle, trace your finger up the side while you take a deep breath in. Hold your breath for three seconds as you slide down the other side. Breathe out along the bottom of the triangle. Repeat this until you feel calm and composed.

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5-4-3-2-1 Technique

Using the 5-4-3-2-1 technique, you can intentionally observe your surroundings through each of your senses. Focus on noticing intricate details that are usually overlooked by your mind, like distant sounds or the texture of everyday objects.

• What are 5 things you can see? Look for small details like patterns on the ceiling, the way light plays on a surface, or unnoticed objects.

• What are 4 things you can feel? Be aware of the sensation of your clothes on your body, the warmth of the sun on your skin, or the chair you're sitting in. Pick up an item and explore its weight, texture, and other physical attributes.

• What are 3 things you can hear? Listen carefully to sounds that you usually ignore, such as a ticking clock, distant traffic, or rustling leaves.

• What are 2 things you can smell? Take note of the scents around you, like air fresheners or freshly cut grass. Look for objects with distinct smells, such as flowers or unlit candles.

• What is 1 thing you can taste? Keep gum, candy, or snacks handy for this step. Put one in your mouth and focus on the flavors.

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Distraction Technique

Dealing with persistent dissociation and Unwanted thoughts.If you find yourself constantly drifting to unhelpful thoughts, try using distraction techniques to gently guide your mind back to the present moment. Remember, your body and mind are interconnected, so incorporating physical relaxation methods can be beneficial.

Here are some ways to help you relax:

• Nature: Take a walk outdoors, observe the clouds, or feel the wind on your face.

• Interact with Others: Reach out to someone, change your environment, engage in a different conversation, or enjoy some people-watching.

• Entertainment: Watch a funny video or read a book.

• Listen: Use music or a podcast to shift your mood.

• Slow Down: Practice mindful walking, focusing on each step deliberately.

• Journaling: Write down your thoughts and feelings to help process them and get outside your head.

• Breathing Exercises: Practice deep breathing techniques to calm your mind and body.

• Mindfulness Meditation: Spend a few minutes focusing on your breath and being present in the moment.