Grounding
When thoughts spin or panic rises, your senses can bring you back to the here and now.
Why this helps
With fear, panic or rumination it often helps to turn attention to the senses. The exercise is simple and works anywhere. It does not replace treatment, but it can create some distance in the moment.
More small helpers
- Let cold water run over your hands.
- Press your feet firmly into the floor and feel the ground.
- Count backwards slowly, for example from 100 in steps of 7.
- Hold something cold or strongly scented, like an ice cube or mint.
If your thoughts overwhelm you or you feel unsafe, talk to someone. You find contacts on the help page.
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