Grounding toolkit
Come back to this moment.
Gentle tools for when feelings get big. Use what helps. Leave what doesn't.
Box breathing
Inhale 4 · Hold 4 · Exhale 6
In
Follow the circle. There is no rush.
5 · 4 · 3 · 2 · 1
Bring your attention back to the present, one sense at a time.
- 5Name 5 things you can see.
- 4Name 4 things you can feel.
- 3Name 3 things you can hear.
- 2Name 2 things you can smell.
- 1Name 1 thing you can taste.
A soft affirmation
"I am safe in this moment."
- · This feeling is temporary. It will pass.
- · My body kept me alive. I can thank it now.
- · I don't have to do this perfectly.
- · I am allowed to rest.
- · I am more than what happened to me.
A journal prompt for today
"What is one small thing that brought me comfort today?"
No need to write a full answer. Even one word counts.