Feel the floor. Hear your breath. Come back to now.
Grounding doesn't have to be fancy. It’s a nervous system reset — and you don’t have to do it perfectly.
Overthinking? Checked out? On the edge of a meltdown?
Or maybe it’s just an anxious afternoon, an overstimulated morning, or a late-night spiral.
Grounding isn’t just for the big moments — it’s for the in-between, too. These tools aren’t about escaping your body — they’re about coming back to it.
How to use these tools
You don’t need a perfect environment, a calm mood, or even full focus. Just start.
➤ Some tools help you reconnect with your senses
➤ Others help you notice what’s around you
➤ All of them are designed to help you feel just a little more anchored
Try one. Try a few. Come back whenever you need to.
GROUNDING TOOLS TO TRY
Use the one that feels right or try them all.
➤ 5-4-3-2-1 Grounding — A sensory scan to slow your racing thoughts and anchor into the present. [📥 Download PDF] [🎧 Listen to Audio]
➤ Grounding with an Object — Hold something nearby — a rock, a blanket, a toy — and focus on its texture, weight, or temperature. [📥 Download PDF] [🎧 Listen to Audio]
➤ Noticing & Naming — Look around and gently name what you see, hear, and feel — without judgment, just awareness. [📥 Download PDF] [🎧 Listen to Audio]
➤ Temperature Change Reset — Use cold or warmth to jolt your nervous system into the moment — splash water, hold ice, or grab a cozy drink.
[📥 Download PDF] [🎧 Listen to Audio]
➤ Grounding Prompts — Gentle questions and reflections to bring you back to your body, your breath, your now. [📥 Download PDF] [🎧 Listen to Audio]
Grounding isn’t a one-and-done.
It’s a skill — a practice — a tool you can keep in your back pocket for when things feel heavy, loud, or a little too much.
Come back to this page whenever you need a reset — or want to try something new. We add new resources often!
Want more tools like this?
➤ [Explore the Blanket Cave]
➤ [Join the Scatterbrain newsletter]
➤ [Check out Quick Tools for Teens/Kids]
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