Coping Strategies

These exercises can help regulate your nervous system and reconnect you to the present moment. Each person’s preferences and needs are different, so if one of the following exercises does not help, try another.

Somatic Grounding

  • 5-4-3-2-1 Technique – Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

  • Temperature Shift – Hold an ice cube, splash cold water on your face, or use a warm (not hot) compress.

  • Progressive Muscle Relaxation – Tense and relax each muscle group from head to toe.

  • Barefoot Grounding – Stand barefoot on natural surfaces and focus on the sensation.

  • Holding or Rubbing Objects – Use textured items like a rock, fabric, or stress ball.

  • Intentional Breathing – Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

  • Hand Stimulation – Clap, rub your hands together, or give yourself a gentle hand massage.

  • Weighted or Compressed Pressure – Use a weighted blanket, compression clothing, or wrap yourself in a heavy coat.

Cognitive & Sensory Grounding

  • Describe Your Surroundings – Name objects around you in detail.

  • Counting Exercises – Count backward from 100 by 7s or list items (e.g., animals, colors).

  • Alphabet Game – List a word for each letter (A for apple, B for book).

  • Affirmations – Repeat:

    • “I am safe in this moment.”

    • “This feeling will pass.”

    • “I am in control of my body.”

  • Scent & Taste Activation – Smell essential oils, coffee beans, or scented lotion; suck on sour candy or chew gum.

  • Texture Exploration – Touch soft fabric, rough wood, or smooth stones.

Movement-Based Grounding

  • Mindful Walking – Focus on how your feet feel with each step.

  • Shake It Out – Move your arms and legs for 30 seconds.

  • Stretch or Yoga – Notice how your muscles feel.

  • Dancing – Move freely to music.

Visualization & Imagination

  • Safe Place Imagery – Picture a calm, safe place using all senses.

  • Color Visualization – Inhale a calming color, exhale a stressful one.

  • Object Anchoring – Imagine being rooted to the ground like a tree.

For “Frozen" or Dissociative States

  • Movement Activation – Wiggle fingers/toes, stomp feet, or push against a surface for stability.

  • Auditory Stimulation – Clap, snap, hum, or listen to rhythmic sounds.

  • Taste & Smell Activation – Use strong flavors (mint, citrus) or aromatic scents (peppermint, lavender).

  • Visual Focus – Look at bright colors, track an object with your eyes, or watch moving water.