All exercises
5 stepsabout 3 min
Cold water reset
Cool water and slow exhales nudge your body out of high alert. A short, physical exercise for moments when thinking your way calm isn't working.
Best for: Peak overwhelm, urges, anger, panic that won't talk down
Before you begin
Rating how you feel now — and again at the end — shows you whether this exercise helps. Optional, and only ever visible to you.
If grounding isn't touching how you feel, that is information, not failure. Our crisis support page and consultations are there for heavier days.