Grounding

When you're spiralling, try to bring your attention back to your senses. Sometimes doing something physical can help interrupt the cycle of thoughts.

Hold something cold, listen closely to a song, wrap yourself in a blanket, or focus on the feeling of your feet against the floor.

The goal isn't to make yourself stop feeling, it’s to give your brain a moment to slow down and come back to where you are right now.

Grounding Techniques 

  • Hold something cold: Hold a cold water bottle, a cool washcloth, or something chilled and focus on how it feels against your skin.

 

  • Splash cool water on your face: Pay attention to the temperature and sensation of the water.

 

  • Focus on your feet: Put both feet firmly on the floor and notice the pressure, the texture underneath you, and how your body feels sitting or standing.

 

  • Use your senses: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste

 

  • Smell something familiar: Use a scented lotion, shampoo, tea, or another familiar smell and concentrate on it.

 

  • Do something repetitive: Colouring, doodling, folding clothes, organizing something small, or playing with a fidget can give your mind something concrete to focus on.

 

  • Listen to something: Put on a song and focus specifically on the lyrics, beat, instruments, or different sounds you can hear.

 

  • Take slow breaths: Breathe in slowly, pause, and breathe out longer than you breathed in. Repeat a few times.

 

  • Name what you’re feeling: Instead of fighting the emotion, try saying, “I’m feeling really overwhelmed right now.” Naming it can make it feel less consuming.

 

  • Change your environment: If you're stuck spiralling in your room, go sit somewhere else, step outside, or be around another person.

 

  • Write your thoughts down: Getting everything out of your head and onto paper can help you see what you're actually thinking instead of letting everything blur together.

 

  • Talk to someone: Text a friend, parent, sibling, teacher, counsellor, or another person you trust. You don't have to know exactly what to say—"I'm having a hard time and I don't really know what I need" is enough.

 

  • Put your phone down for a while: Social media can make comparison and negative thoughts much worse. Give yourself some time away from it.

 

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