These cards offer simple ways to notice your surroundings or use your senses. You can skip or adapt any exercise and stop if it increases distress.
Fill in the cards with your own words, cut them out and keep the ones you find useful nearby.
Grounding offers a way to direct attention to the present, for example by noticing a surface, looking around, or holding a familiar object. It may help some people feel more oriented; it does not have to make distress disappear.
Optional and private. Use, skip or adapt any card. Stop if an exercise increases distress. For severe distress or thoughts of self-harm, seek prompt crisis or professional support. In immediate danger or if unable to stay safe, contact local emergency services.
