Grounding techniques can help when things are feeling out of control or you are distressing feelings. They help to bring you back to the present. Use mental distractions to help redirect your thought.

5-4-3-2-1 Technique

Using the 5-4-3-2-1 technique you engage your senses. Try to really notice each thing you name.

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

You can also add a positive statement at the end


Power in visualisation, imagining a colour or place that helps you feel calm. For example;

Take a deep breathe in, notice where the tension is in your body and as you exhale try to release any tension built up. Now imagine a scene

Imagine that you are resting on a white sandy beach and you feel safe, calm, and relaxed as you think about the following:

  • The warmth of the sun is helping you relax
  • Turquoise water and a clear blue sky
  • The sound of soft waves as they gently roll in
  • The weight of your body sinking into your beach chair
  • A slight breeze and shade from a large umbrella is creating just the right temperature

Allow your breathing to slow down and match the rolling waves of the water. There is no effort to be here; spend time taking it all in.


Journaling is a simple way to write down your thoughts and feelings, to help to understand them more clearly and to help you gain control of your emotions.

Some helpful prompts;

How do I feel?….

What am I grateful for?….

The things that bring most joy?…

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