Grounding Tool
Grounding Checklist
When your system feels off, overloaded, or on edge — start here.
You don’t need to do everything. Just pick one or two and begin.
Start with your body
- Plant your feet flat on the ground
- Press your hands together or against a surface
- Notice physical contact: chair, floor, clothing
- Take one slow breath — no need to force it
Orient to your surroundings
- Name 5 things you can see
- Name 3 things you can hear
- Name 1 thing you can physically feel
- Look around — remind yourself where you are
Reduce overload
- Step away from noise or stimulation if possible
- Pause what you’re doing for a minute
- Lower lights, volume, or screen intensity
Re-engage gently
- Pick one small, simple task
- Focus only on that one thing
- Do not try to “fix everything” at once
Simple is enough
You don’t need to do this perfectly.
Grounding is not about doing it right. It’s about interrupting the spiral, even slightly.