Grounding techniques

Grounding technqiues are exercise that help to refocus on the present moment and to distract away from the anxious feelings, using senses can be helpful when undertaking grounding as they help us to connect with the activity.

1. Use cold water – Put your hands in water and focus on the temperature.
2. 5, 4, 3, 2, 1 – five things you can see, four things you can touch, 3 things you can hear, 2 things you can smell or taste and 1 breath in and out.
3. Food or drink- Eating something sour can help withgrounding or drinking something cold.

Relaxation techniques

Often if your child is feeling stressed or worried, they may have some tension. Its important that we all have time to soothe ourselves and that we do relaxing activities regularly to reduce the impact of stress and anxiety.

1. Take a break – Read a book, magazine or watch your favourite show. Run a bath.
2. Try different breathing exercises such as square breathing or belly breathing.
3. Progressive muscle relaxation is a process that teaches you how to relax your muscles (see further info)

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