Grounding Exercises

Breathing

This sounds easy, right? You breathe all day every day to get oxygen into your body.

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Taking deeper breaths and longer breaths though, can really help you feel calm and in control. Here are a few simple techniques you might like to try:

• Breathe in, then breathe in a little bit more, then breathe out slowly with a sigh and let your shoulders drop. Do this 3-5 times.
• If you can’t fall asleep, try counting the breaths you take in and out with your eyes closed.

Music

How about creating a playlist to use when you feel aggy or distressed and need to distract yourself?

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Go for upbeat tunes that you associate with a good memory or a song you can sing along to... or even play some air guitar too. Pick a selection so you can skip through them quickly until one feels right in the moment.

Listen to the instruments, the lyrics and the rhythm. Think about how it makes you feel. These songs are for you; they are personal and a ‘go to’ to make you feel happy.

Dancing

You could do this in your bedroom, the kitchen, in the street, on your own, with a friend or family. Whatever feels right for you.

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You might have heard the expression ‘to let it all out’ or ‘better out than in’. This means to turn negative feelings we have inside us into positive actions. Dancing is a positive action and makes us feel good.

If dancing isn’t for you though, you could try air boxing or going running. Whatever you choose –
get your body moving.

Sensory

Physically feeling a different sensation is therapeutic.

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Here are some ideas:

• Hold an item such as a shell or pebble. Look at the pattern on it and feel it. Is it smooth or ridged? Is it heavy or light? Does it reflect the light? Does it feel cold or warm? This is a great way to connect with nature.
• Stroke an animal, the feel of their fur is soft and warm. Animals can also be very affectionate.
• Run a bath and add a bath bomb that fizzes, or add bubble bath and then lay in the bubbles.
  It is like lying in clouds.