Practice5 min
Grounding when a response feels activated
A simple grounding sequence for fight, flight or freeze states.
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A short grounding sequence
- 1Feel your feetPress them into the floor. Notice the surface beneath you.
- 2Look around and name five things you can seeOrdinary objects are fine.
- 3Slow your exhaleTry breathing out for longer than you breathe in.
- 4Name where you are and today's dateThis can help re-orient you to the present moment.
- 5Notice one thing that is okay right nowEven something small, like a comfortable chair.
Our full Grounding tool has more techniques if this one doesn't fit for you — different approaches work for different people and different moments.
You might explore these in your own words — there is no right answer, and stopping partway is completely fine.