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Grounding Techniques Social Media Bundles

With the help of Ontario secondary students, we have developed social media shareables on grounding techniques.

Stay Grounded 

Grounding exercises may help you manage overwhelming emotions. Grounding can help you center, and/or create a safe place for yourself. These exercises do not serve as a long-term solution. However, they do offer momentary outlets that can help you gain control over an emotional moment. 

Using simple acronyms that are easy to remember, this resource offers techniques that you can use in moments where you are experiencing strong emotions. 

Grounding Techniques

Pause

Pause text, a full description follows.

This may be a good moment to Pause. Take some time to reflect on your day and engage in self-care.

Grounding is a set of strategies used to help detach from challenging emotions. It does not seek to solve a problem, but offers a strategy for a person to gain control over an emotional moment.

Power hug text, a full description follows.

Firm pressure is great for grounding. As you are able, place your left hand on the right shoulder and right hand on your left shoulder then hold. Squeeze into a gentle hug. You can also try saying an affirmation while doing this exercise. I am doing my best I choose to love myself today I am worthy

Alphabet game text, a full description follows.

List every letter in the alphabet in a specific category. Examples of categories are: animals, songs, food, names, etc. This technique helps to refocus your thoughts.

Use the 5-4-3-2-1 method text, a full description follows.

List

> 5 things you see

> 4 things you hear

> 3 things you smell

> 2 things you taste,

and

> 1 thing you feel.

This is a useful method to slow your breath down, which helps to maintain a sense of calm.

Square breathing text, a full description follows.

Take a moment to catch and control your breath. Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds and hold for 4 seconds– repeat as necessary. This helps to lower the stress in your body because it sends messages to your brain to calm down and relax.

Energize text, a full description follows.

As you are able, engage in movement. Such as stretching or jumping jacks, to name a few. This can help to reduce tension in your body.

Solid

Solid text, a full description follows.

SOLID, according to dictionary means – to never fold. For us, in this moment, it serves as a gentle reminder that you – got – this.

Take a moment to reflect and engage in self-care. Remind yourself that you, in fact, are SOLID

Grounding is a set of strategies used to help detach from challenging emotions. It does not seek to solve a problem but offers a strategy for a person to gain control over an emotional moment.

Spell names backwards text, a full description follows.

Try your best to spell the names of three people that are important to you backwards.

Observe your surroundings text, a full description follows.

Look around your environment. What do you see? What do you hear? What do you smell?

Solid L - List three people that are important to you, full description follows.

List three important people in your community, their ages and one of their favorite activities.

Identify how you're feeling text, a full description follows.

Take a moment to do a body scan. What are some of the senses you are feeling throughout your body, mind and spirit?

Describe the steps in performing an activity, a full description follows.

Take a moment to describe the steps in an activity you know well. For example, how to cook your favourite meal or play your favourite sport.

Inspire

Inspired text, a full description follows.

Take a moment to reflect and engage in self-care.

Grounding is a set of strategies used to help detach from challenging emotions. It does not seek to solve a problem, but offers a strategy for a person to gain control over an emotional moment

Imagine your calm place text, a full description follows.

Take a moment to imagine yourself in your calm place. What does it look like?

Notice yourself connecting with the earth text, a full description follows.

As you are able, take a moment to place your feet on the ground. Notice the feeling of yourself connecting with the earth. Offer yourself a moment to breathe.

Smell a scent text, a full description follows.

As you are able, notice some of the smells in the air around you or locate something that has a scent such as an essential oil, flowers, etc.

Pick up an Object and Describe it - Full description follows.

As you are able, grab an item with unique textures and colours in your hand. Turn your complete focus to this item. How does this item feel? What do you notice about the item? Are there any colours on the item that stick out to you most?

I am here, hand trace text, a full description follows.

As you are able, place your hand on a sheet of paper and use a pencil, pen or marker to trace your hand. Take some time to feel the pressure of your hand on the paper. You can also say an affirmation while you are tracing your hand. I am intelligent and talented I am proud of myself, today I am doing my best, today

Reorient your self text, a full description follows.

Take some time to name facts about the current moment:

My name is…

Today is…

The season is…

The weather is…

I am in….

Engage in a moment of silence text, a full description follows.

Take a 1-minute pause. Try your best to clear your mind of negative thoughts and distraction. How was this moment for you?

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