Grounding & Mindfulness
This 5-step grounding exercise uses the senses to bring you back to the present moment.
What is the 5-4-3-2-1 grounding technique?
This DBT skill is used when emotions feel overwhelming and need to be reduced quickly.
What is distress tolerance?
This skill involves identifying and naming emotions accurately.
What is affect identification?
This skill helps challenge unhelpful thoughts by examining evidence.
What is cognitive restructuring?
Treating yourself with the same kindness you would offer a friend is known as this.
What is self-compassion?
This DBT skill encourages observing thoughts and sensations without judgment.
What is mindfulness?
Holding ice or splashing cold water on the face activates this nervous system reflex.
What is the dive reflex?
Doing the opposite of what an unhelpful emotion urges you to do is called this.
What is opposite action?
All-or-nothing thinking, catastrophizing, and mind-reading fall into this category.
What are cognitive distortions?
Saying no without guilt supports this mental health concept.
What are healthy boundaries?
Placing your feet firmly on the floor and noticing pressure and temperature is an example of this type of grounding.
What is physical or somatic grounding?
This DBT acronym includes Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What is TIPP?
This DBT concept emphasizes balancing emotions, logic, and intuition.
What is wise mind?
Asking “Is this thought helpful or accurate?” is an example of this practice.
What is thought challenging?
Reaching out to trusted people during distress is an example of using this.
What is a support system?
This type of breathing slows the nervous system by extending the exhale.
What is diaphragmatic or paced breathing?
Doing something kind or soothing for yourself during distress is known as this DBT skill.
What is self-soothing?
Eating regularly, sleeping enough, and managing physical health supports emotional stability through this skill set.
What is PLEASE skills?
Separating what is true from how you feel is known as this skill.
What is facts vs. feelings?
This skill involves accepting reality as it is, not as we wish it to be.
What is radical acceptance?
Naming objects in the room or stating the date and location helps anchor you in this moment.
What is orientation to the present?
This skill focuses on getting through the moment without making the situation worse.
What is crisis survival?
This process helps reduce emotional intensity by understanding triggers and patterns.
What is emotion tracking or emotion regulation?
This tool connects thoughts, emotions, and behaviors.
What is the CBT triangle?
Identifying warning signs, coping skills, and emergency contacts is part of this tool.
What is a safety plan?