Grounding/Crisis List

– Check in with your body, especially as related to posture. For example, roll your shoulders back/tip neck to the right and left, back and forward.
– Squeeze something soft, such as stress ball, a pillow, a sock filled with rice. Perhaps add some essential oil.
– Do a butterfly hug:place arms across your chest, hands lightly against your shoulders. Alternate tapping left and right.
– Take time to breathe. Breathe in for three and out for four.
– Male a gratutude list.
– Have a snack and be mindful of the taste and texture of the food.
– Text/call a loved one.
– Write a letter/card to send to a friend.
– Listen to rain sounds, soft music, or ASMR.
– Stretch your muscles/utilize progressive muscle relaxation.
– Drink cold water.
– Light a candle or utilize aromatherapy.
– Rop paper or cardboard.
– Lie down flat on your back-whether it’s on the floor, carpet, a yoga mat, a blanket-to ground yourself.
– Wash your face in warm water/take a warm bath, and put on lotion or moisturizer.
– Write a mantra that you find meaningful.
– Do some jumping-jacks.
– Free-write a journal entry for five minutes.
– Open the window and note three things that you see, focusing on each thing for ninety seconds.
– Watch a silly youtube video.
– Reach out to a crisis hotline, such as NAMI: they have text and call-in services.

Author: Sarah Pinkerton, Psy.D.

I’m Sarah Pinkerton, a psychotherapist at Uptown Psych. I know these are very strange times and things are difficult. I wanted to reach out to you with ideas that may be helpful for you at the moment. One method I practice in is DBT, Dialectical Behavioral Therapy. DBT involves implementing coping skills, utilizing awareness , and managing emotions.

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