Grounding Techniques Physical Mental Soothing Additional Tips Put your hands in water Pick up or touch items near you Breathe deeply Savor a food or drink Take a short walk Hold a piece of ice Savor a scent Move your body Listen to your surroundings Notice your senses 5-4-3-2-1 Method 5 things you can see 4 things you can hear 3 things you can touch 2 things you can smell 1 thing you can taste Play a memory game List items in categories Do mental math Recite something (ex. poem, song) Use an anchoring phrase ex. "I am okay, I am here" Narrate situation ex. “It’s raining, but I can see the sun. I’m thirsty, so I’m going to make a cup of tea” State known facts ex. “I am full name, I am X years old, I live in city, state” Visualize a mundane activity (ex. folding laundry) Describe a common task, giving step by step instructions Imagine yourself leaving the painful feelings behind Describe your surroundings Picture the face/voice of someone you love Practice self-kindness and self-talk “You are strong, you can do this” Sit with your pet List favorites (ex. 3 favorite books, movies) Visualize your favorite place Plan an activity Touch something comforting List positive things that bring you joy, visualize them as you do so Listen to music Source: https://www.healthline.com/health/grounding-techniques#soothing-techniques Design © Katherine Connolly, 2020 (don’t wait for distress to escalate to use these techniques) (ex. focus on facts, rather than your feelings about what is around you) (rate your distress before and after on a 1-10 scale) (this makes it easier to remain connected to your surroundings)

G r o u n din g T e c h niqu e sLis t f a v o rit e s ( e x. 3 f a v o rit e bo o k s , m o v ie s ) Vis u a liz e y o u r f a v o rit e pla ce P la n a n a ct iv it y T o u ch s o

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Page 1: G r o u n din g T e c h niqu e sLis t f a v o rit e s ( e x. 3 f a v o rit e bo o k s , m o v ie s ) Vis u a liz e y o u r f a v o rit e pla ce P la n a n a ct iv it y T o u ch s o

Grounding Techniquesf o r d e - e s c a l a t i o n

Physical Mental Soothing

Additional Tips

Put your hands in waterPick up or touch itemsnear youBreathe deeplySavor a food or drinkTake a short walkHold a piece of iceSavor a scentMove your bodyListen to yoursurroundingsNotice your senses5-4-3-2-1 Method

5 things you can see4 things you can hear3 things you can touch2 things you can smell1 thing you can taste

Play a memory gameList items in categoriesDo mental mathRecite something (ex. poem, song)Use an anchoring phrase

ex. "I am okay, I am here"Narrate situation

ex. “It’s raining, but I can seethe sun. I’m thirsty, so I’m goingto make a cup of tea”

State known factsex. “I am full name, I am X yearsold, I live in city, state”

Visualize a mundane activity (ex. folding laundry)Describe a common task, givingstep by step instructions Imagine yourself leaving thepainful feelings behindDescribe your surroundings

Picture the face/voice ofsomeone you lovePractice self-kindnessand self-talk

“You are strong, youcan do this”

Sit with your petList favorites (ex. 3favorite books, movies)Visualize your favoriteplace Plan an activityTouch somethingcomfortingList positive things thatbring you joy, visualizethem as you do soListen to music

Practice even when you aren’t in distress

Start early

Avoid assigning values

Check in with yourself

Keep your eyes open

Source: https://www.healthline.com/health/grounding-techniques#soothing-techniquesDesign © Katherine Connolly, 2020

(don’t wait for distress to escalate to use these techniques)

(ex. focus on facts, rather than your feelings about what is around you)

(rate your distress before and after on a 1-10 scale)

(this makes it easier to remain connected to your surroundings)

$MAP Testing Math Practice by RIT Scorefia.fischools.com/wp-content/uploads/2019/02/Math...MAP Testing Math Practice by RIT Score RIT Band Below 161 RIT Band 161-170 RIT Band 171-180$