5, 4, 3, 2, 1
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Think of an animal for every letter of the alphabet.
Draw how you are feeling and why.
Add yourself to the drawing and illustrate how it makes your body feel, for example butterflies in your tummy.
Write a list of all your favourite things, for example activities, foods, music.
This can be used to remind you of things you enjoy when you are feeling down.
Five finger breathing
Count to five on your fingers as you breath in and again as you breath out.
Focusing on our breath can help ground us in the present moment.
Close your eyes and imagine a calm happy place with all of your favourite things.
This place can be real or imagined.
Jump up and down on the spot, pay attention to the sound and feeling of your feet hitting the ground.
Spend time walking or playing outside.
Being active and in nature can help to boost our mood.
Wrap your arms around yourself, squeeze into a hug and say something comforting like "I am safe in this moment.”
Practice makes perfect
Pick one of the grounding techniques to practice.
Practicing grounding techniques when we are calm makes us better able to use them when we are not calm.
Pump up the jams
Listen to some of your favourite music, you can even dance or sing along.
Stand with feet shoulder width apart, hand on hips and head held high.
Sometimes pretending to be brave can make us feel brave.
Count backwards from 20 and take a slow deep breath between each number.
Talk it out
Talk to a trusted adult about how you feel.
Talking about our feelings helps to relieve stress and make us feel better.
Write it out
Write about how you are feeling and why.
Writing our feelings down can help release them and make us feel better.