THANK YOU

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Thank you so much for taking part in this project, by remembering those you cared for, and taking time to honour those in our community we have lost.  Please make sure you look after yourself today, and reach out to people you trust for help if you need support.

 

Warm wishes, The SUYCT team.

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Grounding Techniques:

Finding Calm in Difficult Moments

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When we experience distressing emotions, like after remembering someone we’ve lost, it’s normal to feel overwhelmed. Grounding techniques are simple practices designed to bring us back to the present moment, offering a sense of calm and relief from difficult feelings. Thesese exercises help redirect your focus away from upsetting thoughts by engaging your mind and body in gentle, mindful activities. Below are five grounding techniques, each with a different approach—mental, physical, soothing, sensory, and movement-based—to help you find a sense of stability.

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1. Mental Grounding: The 5-4-3-2-1 Technique

This exercise helps focus your mind on the present by using your five senses.

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What to do:

• Look around and identify 5 things you can see.

• Next, touch 4 things around you and notice their textures.

• Then, listen for 3 different sounds.

• Identify 2 things you can smell (this might be subtle, like the scent of your clothes or your surroundings).

• Finally, notice 1 thing you can taste, even if it’s just the lingering flavour of your last meal or a sip of water.

• This exercise can help bring you back into the moment, quietening distressing thoughts.
   

2. Physical Grounding: Feet on the Floor

Connecting physically with your surroundings can be a simple yet effective way to ground yourself.

 

What to do:

• Sit comfortably with your feet flat on the floor.

• Press your feet firmly into the ground. Feel the solid support beneath you.

• Notice the sensations in your legs and feet. Are they warm or cold? Do your shoes feel tight or loose?

• Slowly release the pressure, then press down again. This simple action can remind you of the physical support around you, anchoring you in the present.

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3. Soothing Grounding: Gentle Self-Talk

Speaking to yourself in a kind, reassuring way can help soothe emotional distress.

 

What to do:

• Gently place your hand over your heart and take a deep breath.

• Say to yourself, “This is a tough moment, but I am here, and I am safe.”

• Repeat phrases like, “I am doing the best I can,” or “It’s okay to feel this way right now.”

• Allow yourself to feel whatever emotions arise, without judgment. Simply acknowledge your feelings and offer yourself a moment of kindness.

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4. Sensory Grounding: Savor a Scent

Using your sense of smell can be a powerful way to bring your focus back to the present.

 

What to do:

• Find a calming scent, like a favourite candle, essential oil, or even a cup of tea.

• Inhale deeply, focusing on the smell. Notice its qualities—is it sweet, spicy, floral, or earthy?

• As you breathe, allow yourself to be immersed in the comforting sensation of the scent.

• This simple sensory experience can help shift your focus away from distressing thoughts, offering a moment of calm.

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5. Movement-Based Grounding: Gentle Stretching

Moving your body, even in a small way, can help release tension and bring you back to the present.

 

What to do:

• Stand up and gently stretch your arms above your head, reaching towards the ceiling.

• Slowly lower your arms and roll your shoulders back a few times.

• Pay attention to how your muscles feel as you stretch—notice any areas of tension or tightness.

• You can also try a simple twist, turning your upper body slowly from side to side. Focus on the movement and the sensation of your feet on the ground.

• These grounding techniques are gentle reminders of the present, helping to create a sense of stability during emotionally challenging times. It’s okay to feel whatever you are feeling—these exercises are here to support you in finding a small moment of peace.