Calm Before Chaos

Calming Strategies

Coping Skills

Self Soothers
Using the 5 senses, write a list of things you like to see, smell, feel, hear and taste.

Grounding Techniques

Grounding techniques help bring your attention back to the present moment, especially during stress, anxiety, or overwhelm. Try a few to see which ones work best for you.

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1. 5-4-3-2-1 Sensory Method

Use your senses to reconnect with your surroundings:
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste or imagine tasting

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2. Deep Breathing

Breathe slowly and steadily to calm the nervous system:
• Inhale through your nose for 4 seconds
• Hold for 4 seconds
• Exhale through your mouth for 6–8 seconds

Repeat 3–5 times.

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3. Temperature Shift

Use temperature to reset your focus:
• Hold an ice cube
• Splash cool water on your face
• Step outside for fresh air

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4. Physical Movement

Move your body to release tension:
• Stretch your arms overhead
• Roll your shoulders
• Stand up and take 10 slow steps

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5. Name What’s Real

Say out loud or in your mind:

“Right now I am safe. This feeling will pass. I am here in this moment.”

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6. Object Focus

Choose an item near you and describe it in detail:
• Color
• Texture
• Weight
• Any patterns or shapes

The more detail, the better.

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7. Counting Exercises

Count something simple to re-center your mind:
• Count backwards from 100 by 7s
• Count tiles on the floor
• Count slowly up to 50

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8. Progressive Muscle Relaxation

Tense and relax your muscles one area at a time:
• Tighten a muscle group for 5 seconds
• Release for 10 seconds
Work from your feet up to your face.

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9. Grounding Through Touch

Use your sense of touch:
• Hold something soft, textured, or weighted
• Place both feet firmly on the floor
• Press your palms together and feel the pressure

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10. Affirmations

Repeat calm, supportive statements:
• “I can get through this.”
• “I am safe in this moment.”
• “This moment will pass.”

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