A Grounding and Regulation Toolkit
Grounding can help bring attention back to the present when anxiety, panic, distress, overwhelm or difficult memories leave someone feeling unsafe or disconnected. Regulation involves noticing what the nervous system needs and responding with support rather than judgement.
This fuller five-page toolkit provides a range of practical choices because no single technique works for everyone. It begins with orienting to the present and the familiar 5-4-3-2-1 sensory practice, then explores breathing, pressure, movement, temperature, rhythm and safe connection. It also contains a short seven-step plan for difficult moments and a personal regulation plan that readers can complete in advance.
The booklet includes:
- Orienting to the present using the room and surroundings
- The 5-4-3-2-1 sensory grounding practice
- A regulation menu for breath, movement, pressure and rhythm
- Guidance on stopping techniques that increase distress
- A seven-step toolkit for difficult moments
- Ideas for a portable grounding kit
- Supportive phrases requiring little decision-making
- A personalised plan for triggers, early signs and aftercare
This resource may support people experiencing stress, anxiety, panic, sensory overload, trauma responses or emotional overwhelm. It can be printed, saved to a phone or shared with trusted supporters.
Please note: Grounding is not a substitute for professional treatment or emergency support. Some techniques may not suit people with particular physical conditions, sensory needs or trauma histories. Stop any exercise that increases distress, pain or dizziness. If someone is at immediate risk of harm or unable to remain safe, seek urgent help through the appropriate emergency or crisis service.
Grounding and breathing information checked against NHS and NHS Inform wellbeing guidance.
