Grounding/Breathing
This grounding technique involves paying attention to each part of your body one-by-one.
Body scan
This skill stands for temperature, intense exercise, paced breathing, and paired muscle relaxation.
TIPP
Breathe in through your nose for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat.
Box breathing.
This skill stands for stop, take a step back, observe, proceed mindfully.
STOP skill
Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
4-7-8 breathing.
This skill is when you acknowledge the facts of the present moment without judgment.
5-4-3-2-1 technique
This is a DBT emotion regulation skill where you ask yourself to think about the facts vs. your assumptions about the situation.
Check the Facts
This technique involves tensing and relaxing your muscles one at a time.
Progressive Muscle Relaxation
Imagining a craving or intense emotion as a wave, remembering that it peaks and will eventually calm down again and the feeling will pass.