running through a times table in your head.Use math and numbersĮven if you aren’t a math person, numbers may help center you. Think in categoriesĬhoose one or two broad categories, such as “musical instruments,” “ice cream flavors,” or “baseball teams.” Take a minute or so to mentally list as many things from each category as you can. Or, you can mentally list all the things you remember from the picture.
Then, turn the photograph face-down and recreate the photograph in your mind in as much detail as possible. Look at a detailed photograph or picture (like a cityscape or other “busy” scene) for 5–10 seconds. These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present. Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer. 3 things you can touch from where you’re sitting.Working backward from 5, use your senses to list things you notice around you. Are you barefoot or in shoes? How does the floor feel against your feet? 11. whether your legs are crossed or your feet are resting on the floorĬurl your fingers and wiggle your toes.whether your stomach feels full or you feel hungry.your heartbeat, and whether it’s rapid or steady.whether your arms feel loose or stiff at your sides.