My Grounding Exercises Activity List
Here is my list that I had put together in the past. I have added a couple things to it and taken a couple off that are no longer as effective. I have sorted them into different categories and left notes on some of them for myself. If you are looking for the activity instructions, check out this post here. I have a physical copy of this list, as well as have it on my phone. When I feel stressed, I read it. I have included some thought prompting questions for myself since in the moment, it can be really hard to focus.
Physical Sensations
Pet my dog(s). Focus on their ears. Notice how soft they are? Does the dog have long hair? Or is it short and coarse? If it's Kumi, cup her jaw and feel her jowls rest on your hand.
Splash cold water on my face - Really great for calming myself down out of rage.
Squeeze a stress ball.
Touch an object in front of you and really feel it. Notice everthing about it. Is it hard? Soft? Is it cold to touch? What does its shape feel like? Rounded edges? (Be sure it is a safe object to pick up first.)
Taste
Have an extremely sour candy.
Sight
Pick a colour, the first one that comes to mind (or the first one you see) and start finding everything you can see with that colour.
Flip through photos of my loved ones.
Read screenshots I've saved of loved ones reassuring me.
Sound
Put on some music that I can sing and dance to.
Listen to recordings my partner has made for me.
Focus on what sounds I hear around me. Are there birds outside? The sound of the fridge? Are my dogs making woofling noises in their sleep?
Other
Use my anchoring phrase. (My name is April. I am 28 years old. I am currently (list location, room, etc) I am safe.)
Play a soothing activity on my phone.
You might notice I did not have anything for scent. This is because scent related things don't usually help me! This list is catered specifically to things that help me ground. Try and make sure yours is catered to you, and if possible, try and include thought prompting questions like I did.
