If you say the words aloud, focus on the shape of each word on your lips and in your mouth. Recite it quietly to yourself or in your head. Think of a poem, song, or book passage you know by heart. choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 – 3 = 17, 8 × 2 + 1 = 17, etc.).running through a times table in your head.Use math and numbersĮven if you aren’t a math person, numbers may help center you. Think in categoriesĬhoose one or two broad categories, such as “musical instruments,” “ice cream flavors,” or “baseball teams.” Take a minute or so to mentally list as many things from each category as you can. Or, you can mentally list all the things you remember from the picture. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Look at a detailed photograph or picture (like a cityscape or other “busy” scene) for 5 to 10 seconds. These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present. Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer. three things you can touch from where you’re sitting.Working backward from 5, use your senses to list things you notice around you. Are you barefoot or in shoes? How does the floor feel against your feet? 11. whether your legs are crossed, or your feet are resting on the floorĬurl your fingers and wiggle your toes.
Unique picture shapes for the listening game full#
whether your stomach feels full or you feel hungry.your heartbeat, and whether it’s rapid or steady.whether your arms feel loose or stiff at your sides.the weight of your shirt on your shoulders.your hair on your shoulders or forehead.Focus on how your body feels from head to toe, noticing each part. Let the sounds wash over you and remind you where you are. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Take a few moments to listen to the noises around you. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. stretching different muscle groups one by one.Move your bodyĭo a few exercises or stretches. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on). Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt? 7. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again. Take a short walkĬoncentrate on your steps - you can even count them. Think about how it tastes and smells and the flavors that linger on your tongue. Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Feel each breath filling your lungs and note how it feels to push it back out. If it helps, you can say or think “in” and “out” with each breath. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. Pick up or touch items near youĪre the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Does it feel different to switch from cold to warm water versus warm to cold? 2. Does it feel the same in each part of your hand? Put your hands in waterįocus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. These techniques use your five senses or tangible objects - things you can touch - to help you move through distress.
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