Grounding
Name the grounding “When you feel overwhelmed, you name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.”
What is the 5‑4‑3‑2‑1 grounding technique?
What is “Basic routines like eating healthy meals, getting enough sleep, and showering regularly are examples of this.”
Answer: What is self-care?
“These are external things (like smells or people) or internal feelings (like boredom) that spark distress.”
What are triggers?
“Groups like AA or NA, where you share experiences and support each other together.”
What are peer support/self‑help groups?
“You focus your energy only on things you can actually change—not things outside your control.”
What is control what you can?
Name the grounding “You connect with your body by squeezing your toes, stamping your feet, or feeling the ground beneath you.”
What is physical grounding?
What is “Doing something that relaxes and nourishes you—like journaling, listening to music, or taking a bath.”
What is restorative self-care?
“Feelings such as anger, loneliness, or hopelessness that unexpectedly bring up emotional pain.”
What are internal triggers?
“The people around you—friends, family, therapists—who you can rely on when times get tough.”
What is a support system?
“You list your options at a choice point, identify triggers, and actively choose a healthy response.”
What is Recovery Thinking or noticing the choice point?
Name the grounding “You say aloud your name, the current date, and where you are to bring yourself back to reality.”
What is orienting or mental grounding?
What is it considered when “Exercising, maintaining good sleep hygiene, and balanced meals support this part of self-care.”
What is taking care of your body?
“You pause to name the triggering situation—notice if you're hungry, angry, lonely, or tired (HALT)—then ground yourself.”
What is pause, identify, and redirect?
“You talk to this person if you're worried about your medication or mental health symptoms.”
Who is a doctor or psychiatrist?
“A brief slip in behavior, viewed as a learning moment—not a total failure.”
What is a lapse?
name the grounding “You say kind phrases to yourself like: ‘You are safe and strong,’ or picture a peaceful place.”
What is soothing grounding or self‑talk?
what is it “When you leave a place that feels unsafe or toxic, you’re doing what kind of action?”
What is constructive action coping/self‑care?
what is it “If you isolate yourself or engage in risky behaviors, these are your warning signs before a crisis.”
Answer: What are red flags?
“When you feel unsafe, this might include a trusted counselor, sponsor, or case manager.”
Who is a counselor or case manager?
“Focusing on progress rather than perfection is the goal of this path.”
What is recovery?
Name this grounding “Running water over your hands, chewing gum, listening to the breeze—these engage your senses at the moment.”
What are sensory grounding techniques?
what is it when “You draw, paint, write poetry, or create music to express and process emotions.”
What is creative self‑care or expressive self‑care?
“You can reduce high-risk triggers by changing your person, place, or activity.”
What is using a ‘person‑place‑activity’ change strategy?
What is it called when you “Name five people or services who can support you: counselor, friend, family, peer group, or medical provider.”
What are the elements of your support network?
“When you're triggered, you adjust person, place, or activity—that’s Recovery Thinking in action.”
What is applying Recovery Thinking at choice points?