Mental exercises
Grounding exercises
When your mind is somewhere it doesn't want to be, grounding brings you back to the room. Each exercise walks you through it one step at a time.
7 steps
5 min
5-4-3-2-1 senses
Come back to the room through all five senses.
Best for: Racing thoughts, panic rising, feeling unreal or far away
Start5 steps
4 min
Three-point body anchor
Use your feet, seat and hands to feel held.
Best for: Public places, meetings, waiting rooms, night-time waking
Start5 steps
4 min
Name the room
Categories and colours to quiet a spiralling mind.
Best for: Rumination, intrusive thoughts, 3am overthinking
Start5 steps
3 min
Cold water reset
A physical circuit-breaker for overwhelm.
Best for: Peak overwhelm, urges, anger, panic that won't talk down
StartGrounding is general self-care, not therapy, diagnosis or treatment. If you are in danger or crisis, our crisis support resources list people who can help right now.