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1 A TOOLKIT FOR SURVIVORSLet's Are grounding exercises? Grounding exercises area technique that can help keepsomeone in the present. They helpreorient a person to the here-and-now. Grounding skills can be helpful inmanaging overwhelming feelings orintense anxiety. They help someoneto regain their mental focus from anoften intensely emotional y p e s o f G r o u n d i n g :PHYSICALMENTALF ocus on your body and your senses. Can be useful for dissociation, anxious feelings,or feeling disconnected with your body. SOOTHINGF ocus and activate your mind to cope withfeelings of anxiety, distress, or discomfortwhile remaining present. Focus your body and activate your mindto increase relaxation and feelings ofsafety and comfort. 23 TIPS Most importantly,BE KIND TO YOURSELF. Practice as often as you any exercise, grounding takes practice, practice, practice. Do what works best for YOU. This is a guide to give you ideas on where to start. Find out whatworks and customize it to your needs and comfort level.

2 Set small, manageable example, focus on breathing for 1 minute instead of 10minutes and increase when you're 5 long, deep breaths through your noseand out your mouth. Run cool or warm water over your hands. Grip the arms or back of a chair tightly andslowly relax and let go. Touch objects around you and focus on thetexture and , focusing on the sensations it creates inyour on relaxing all your muscles from the topof your head to the tip of your InHoldBreathe OutHold4 seconds4 seconds4 seconds4 secondsS Q U A R E B R E A T H I N GFollow the square withthe tip of your finger whilebreathing in through yournose and out throughyour mouth. Focus on the sensationsin your body as yourbreath changes. This exercise can be donewith anything square:square tiles, windows, orpicture frames, r o u n d i n g o b j e c t sA grounding object can be ANY item around you, or oneyou feel connected to and carry around with you in yourpocket or purse. Hold the item in your hands or feel it with your does it feel like against your hand?

3 What is it made of? Describe the texture. Is it heavy or light? Does it feel cool or warm? 7mentalgrounding8 Describe your environment in detail. Describe an every day activity in backwards from 100 by 3, 5, or all the objects around you. Picture a safe place and focus on the details. Say the alphabet or a sentence backwards word by word. 9 CATEGORY GAMEC hoose any category and try and list as many things asyou can to center and ground yourself in the present. CelebritiesTV ShowsSports TeamsVegetablesSongsAnimalsBooksColorsFr uitsCities/CountriesTry naming items in alphabetical YourselfName 3 things in the room. What colors do you see? What sounds do you hear?What do you smell? What textures do you feel?11soothinggrounding12 Think of your favorite animal , season, song,person, or movie. Keep a collection of inspiring or comfortingpoems, song lyrics , or quotes. Give yourself a hug and hold for 2 minutesrepeating a kind phrase or a coping statement. Smell your favorite scent, perfume, or lotion.

4 Write kind notes to your favorite food. 13 Say kindthings toyourself. I am a good person. I am am am doing my copingstatementsto yourselfI can handle this. This feeling will am safe and won't last Sexual Violence Resource Center Is Respect Mighty - 15 Grounding Sexual Assault Hotline | 1-800-656-4673 National Domestic Violence Hotline |