Sensory Grounding
this classic 5-step exercise engages your sight, touch, sound, smell, and taste to bring you back to the present moment.
What is the 5-4-3-2-1 Grounding Technique
Short bursts of this physical activity (e.g., jumping jacks, sprinting) help burn off excess adrenaline caused by stress or anxiety.
What is high-intensity exercise?
Starting at 100 and subtracting this single-digit number repeatedly forces your brain to focus away from overwhelming emotions.
What is counting backward by 7s?
Reaching out to a trusted individual just to chat about everyday topics rather than your distress is called this type of distraction
What is healthy social distraction / leaning on a support system?
Writing down every raw thought, worry, or emotion onto paper without editing or worrying about grammar to clear mental clutter is known as this type of writing.
What is a brain dump (or stream-of-consciousness journaling)?
Holding a piece of this household freezer item rapidly alerts the nervous system and creates an immediate physical distraction
What is an ice cube?
This body relaxation technique involves systematically tensing and then releasing specific muscle groups from head to toe.
What is Progressive Muscle Relaxation?
Looking around the room and searching exclusively for objects that share one specific characteristic (like color or shape) is this type of scanning game.
What is visual searching / category spotting?
Studies show that spending 10–15 minutes interacting with this type of household companion lowers cortisol and releases oxytocin.
What is a pet / animal?
Engaging your auditory attention with stories or discussions on topics like history, true crime, or comedy via this mobile audio format helps pull your mind into a different narrative.
What is a podcast (or audiobook)?
Inhaling scents like lavender, peppermint, or citrus relies on this sense, which bypasses conscious processing to directly reach the brain's emotional center
What is smell
Putting on noise-canceling headphones and moving to rhythmic music combines auditory distraction with this physical release.
What is dance / movement therapy?
Word searches, Sudoku, and logic puzzles serve as mental distractions by engaging this specific part of the brain involved in problem-solving.
What is the prefrontal cortex?
In the US, texting 741741 or calling/texting 988 connects you with this type of immediate support resource.
What is a crisis helpline / support line?
Filling in detailed geometric or nature designs with colored pencils or markers is an accessible artistic distraction often called this for adults.
What is adult coloring?
Using a weighted blanket or applying firm pressure to arms and legs stimulates this sensory system to promote calm
What is deep pressure therapy proprioceptive input?
Slowing down movement through gentle poses and focused stretching targets this nervous system branch responsible for "rest and digest.
What is the parasympathetic nervous system?
Reciting the alphabet backward or picking a word and coming up with an anagram uses this cognitive distraction strategy.
What is a mental puzzle / cognitive load strategy?
Shifting your focus outward by complimenting someone or helping a neighbor relies on this prosocial behavior.
What is an act of kindness / altruism?
Curating a specific list of songs designed to gradually shift your emotional state from stressed to calm is building one of these.
What is a mood/coping playlist?
Small, portable items with distinct textures—like smooth river rocks, velvet, or spiky rings—are known as these sensory tools.
What are tactile items / worry stones / fidgets?
In DBT, the "T" in the TIPP acronym stands for altering this physical factor to trigger the mammalian dive reflex.
What is Temperature?
Asking yourself if an event will matter in 10 minutes, 10 months, or 10 years is known as this cognitive reframing exercise.
What is the 10-10-10 rule?
Working or relaxing alongside someone else without needing to interact continuously is known by this term.
What is parallel play (or body doubling)?
Following a complex, step-by-step culinary process that engages sight, touch, smell, and taste to yield a tangible reward is this hands-on activity.
What is cooking or baking?