GROUNDING TOOLKIT
Preparing your Grounding toolkit is like having a sturdy umbrella and a hot cocoa during a rainstorm.
Familiarizing yourself with your toolkit before difficult emotions arise provides a reliable comfort and reassurance to lean into. It's essential to ensure that your toolkit is equipped with items that bring you serenity, comfort, and a sense of safety, always available for use during difficult moments.
Items to possibly have in your grounding tool kit:
Soft and textured items like a soft blanket or stuffed animal to hold. A smooth or textured stone to hold in your hand.
A stress ball or a fidget tool to help you distract and focus.
Scented candles or essential oils. Peppermint and Lavender are soothing.
A Journal to jot down emerging thoughts or emotions. Sketch, draw or doodle.
Write down 3 things that you are grateful for right at this moment. Gratitude is a powerful tool.
Use your cell and take a photo of 3 things that you are grateful for right at this moment.
Listening to your favorite calming music.
Shake a glitter jar to create a soft, pleasant sound.
A picture or item that creates feelings of peace and safety.
Items and photographs associated with positive and comforting memories can serve as tangible tokens of happiness, love, and safety.
Client proven tools in their grounding tool kit: A Slinky, Putty, A tiny Etch A Sketch, items that feel warm or cool. A heating pad, or a cool smooth surface such as a stone. Incense. Smells can be effective, I personally have peppermint and lavender in my tool kit. And yes, I have a grounding toolkit that I use daily.
Methods and techniques:
it is best to have practiced these exercises ahead of time.
Practice helps wire and strengthen new neural pathways that your brain will use if you become triggered.
BREATH WORK Deeply breathe in, holding your breath 4 seconds and then SLOWLY exhale for 8 seconds. Repeat until you feel less of the overwhelming emotion. This exercise offers an immediate anchor to the present.
LOVING KINDNESS MEDITATION Cultivate feelings of love and kindness towards yourself by repeating phrases like “May I be happy.” “May I be well.” “May I be safe.” “May I be peaceful and at ease.” Gradually, extend these wishes to loved ones, acquaintances and even people whom you may have conflicts. This can soften self criticism.
MINDFULNESS EXERCISE
Ask and answer yourself out loud “What are 3 things I can see, hear and touch?” If you are in public and cannot speak out loud then saying it in your head will work too. This exercise gently guides your attention away from the distressing thoughts and back to the current moment.
Tell yourself out loud, “I can feel my feet on the ground, I can feel my butt in the seat.”
Write in your journal. Journaling is a great way to focus yourself and be in the present moment.
GRATITUDE PRACTICE Make a list of things you are grateful for in your life. Try to write down at least 3 things every day. Focusing on what you are grateful for can shift your attention away from negativity and self criticism.
JOURNALING FOR SELF COMPASSION Write down any negative thoughts or feelings you have about yourself. Then, reframe them in a positive and compassionate way, as if you were comforting a friend. This can provide insight into negative self talk and help cultivate a more compassionate inner dialogue.
REFRAMING THOUGHTS Reframing thoughts takes practice. Initially, it may feel a bit awkward or forced, but with time and consistency, it can become a beneficial habit that supports a compassionate relationship with oneself.
TIPS FOR REFRAMING THOUGHTS
acknowledge the original thought without judgement.
validate your emotions and experiences.
consider alternative perspectives or experiences.
focus on growth, learning and adaptability.
EXAMPLES:
“I failed, so I am a failure.”
REFRAME THOUGHT “I didn’t succeed this time, but that doesn’t define me. Everyone experiences setbacks. And I can learn from this experience for the future.”
“I shouldn’t feel this way.”
REFRAME THOUGHT “My emotions are valid and it’s ok to feel this way.” “Emotions are a natural human experience, and it’s important to acknowledge them.”
“I’ll never be good at this.”
REFRAME THOUGHT “I’m struggling with this now, but with practice and effort, I can improve over time.” “Progress is a journey.”
FOR MORE EXAMPLES OF REFRAMING THOUGHTS CLICK HERE
MOVE YOUR BODY - ACTION
Go on a Mindfulness walk. Sometimes taking action and moving our bodies is a big help in relieving overwhelming emotions. On your walk, have intention and really pay attention to the details. Focus on each step, noticing the movement of your feet and the rest of your body. Observe what’s around you without judgement. Look at the patterns of the flowers and the clouds, or listen to the birds singing and the wind in the trees. Feel the light breeze or the sun on your skin.
Dance. Moving our bodies in rhythm is a fantastic way to release tension, stress and activate positive feelings.
