All exercises
5 stepsabout 4 min
Name the room
Grounding through gentle mental effort: hunt for a colour, then fill categories from memory. Just demanding enough to interrupt a spiral without becoming a test.
Best for: Rumination, intrusive thoughts, 3am overthinking
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.