Quiet Distressing Thoughts – Try This Grounding Exercise

Grounding is a technique you can use to pull away from flashbacks, unwanted memories, or negative/challenging feelings. It can help distract you and refocus on the present.

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List 5 things you can hear

like:

• a fan
• music
• people talking
• white noise machine

List 4 things you can see

like:

• something out a window
• a picture on the wall
• a light

List 3 things you can touch

like:

• a stuffed animal
• the chair you’re sitting in
• your shirt
• a blanket

List 2 things you can smell

like:

• a cup of coffee or tea
• an herb or spice
• your favorite soap or lotion

List 1 thing you can taste

like:

• a cup of coffee or tea
• a piece of gum
• a mint
• or a favorite food

Need support for your mental health?

Talk to your care team, a therapist, friends or family, community services, etc.

If you or someone you know is in crisis now, get help immediately by calling a 24-hour crisis center at 988 or if it’s an emergency, dial 911.

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