Grounding Tools
Grounding tools
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These gentle tools can help the body settle during moments of overwhelm, isolation, or sensory overload. They’re simple, low‑stim, and trauma‑informed - designed to meet you where you are, without pressure or expectation.
Hand‑based grounding
- Pressing palms together
- Touching thumb to each finger slowly
- Holding a warm mug or soft fabric
Sensory grounding
- Feeling a textured object
- Noticing temperature
- Gentle pressure on the chest or arm
Visual grounding
- Looking at one calm object
- Naming colours in the room
- Watching light move softly
Breath‑based grounding (gentle)
- Slow exhale longer than inhale
- Soft sighing
Orientation grounding
- Naming things you can see or touch
- Naming one thing that feels safe
Creative grounding
- Simple colouring
- Gentle mark‑making
- Writing one word for the moment
Deaf‑friendly grounding
- Visual cues
- Hand‑based grounding
- Sensory tools that don’t rely on sound
These tools are small, simple ways to come back to yourself.
Move slowly. Take what helps. Leave what doesn’t.
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