Page 59 - Horizons Manual

Grounding Yourself
Grounding Yourself is a skill that brings you back to the here and now. This can help you manage feeling distressed. Bringing yourself back to the here and now means that you are not thinking about the past or future. Grounding yourself can be used if you feel like your symptoms are out of control.
How do you know when you need to ground yourself?
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There are many ways to use the grounding skill.
 Open your eyes and observe and describe your surroundings in detail o Whoisthere?
o Usethe5sensestodescribewhereyouare
 Breath slowly and deeply, counting your breaths
 Get up and stretch, feel your body moving around
 Repeat a saying like, “This is today, not then,” or “I’m in a safe place”
 Feel your feet on the ground. Feel your arms the table or arm rests
 Hold on to an object that can bring you back to the here and now
o Worrystones
o Apieceoffabric o Awatch
What are some other ways you can practice grounding yourself?
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Distress Tolerance
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