Healing Tools & Wellness Practices
Physical Grounding Techniques
These techniques use your five senses or tangible objects — things you can touch — to help you move through distress. Try one or each of them to calm your mind and relax or to remove stress and anxiety from your day. Focusing on your senses in different ways can bring a renewed feeling of peace.
PUT YOUR HANDS IN WATER
Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?
Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?
PICK UP OR TOUCH ITEMS NEAR YOU
Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.
BREATHE DEEPLY
Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.
SAVOUR A FOOD OR DRINK
Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavours that linger on your tongue.
Take a Short Walk
Concentrate on your steps – you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.
HOLD A PIECE OF ICE
What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?
SAVOR A SCENT
Is there a smell that appeals to you? This might be a cup of tea, an herb or spice, a favourite soap, or a scented candle. Inhale the scent slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on).
MOVE YOUR BODY
Do a few exercises. It is important to consider the following questions before you exercise; What types of exercises are safe to do? How does my health affect my ability to exercise? Are there any exercises that I should avoid? You could try the following, adapting for capability and health concerns, for example for jumping jacks one could do modified or seated jumping jacks. Some other examples include high knees, jogging in place or stretching. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air.
LISTEN TO YOUR SURROUNDINGS
Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Let the sounds wash over you and remind you where you are.
FEEL YOUR BODY
You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Consider your hair on your shoulders or forehead; the weight of your shirt on your shoulders; whether your arms feel loose or stiff at your sides; your heartbeat, and whether it’s rapid or steady; whether your stomach feels full or you feel hungry; or whether your legs are crossed or your feet are resting on the floor. Try to curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?
Connecting to the Body
Progressive Muscle Relaxation
Start in a comfortable position, sitting in a chair. Tense and relax each muscle group according to the guidance below. In each set of muscles, pay special attention to the difference between the feelings of tension and the feelings of relaxation. Hold each tense position for a count of ten. Release slowly and hold for ten seconds. Notice the differences in your muscles when you tense and when you release. Circle your level of anxiety before and after each practice session. Use a scale from 0-10, where zero (0) is no anxiety at all and ten (10) is overwhelming anxiety.
Anxiety
BEFORE
Tense your toes by curling them inward toward the soles of your feet. Release by letting them come back to their normal position.
Anxiety
AFTER
Anxiety
BEFORE
Tense your ankles by bringing your toes up toward the ceiling while your heels stay on the ground. Release by letting them drop back to the floor.
Anxiety
AFTER
Anxiety
BEFORE
Tense your calves and quadricep (thigh) muscles by squeezing them. Release them completely.
Anxiety
AFTER
Anxiety
BEFORE
Squeeze your gluteus muscles (the muscles in your buttocks) together. Release.
Anxiety
AFTER
Anxiety
BEFORE
Tighten your abdominal muscles by sucking your stomach in as far as you can. Release your stomach to its normal position.
Anxiety
AFTER
Anxiety
BEFORE
Tense your back muscles by taking in a deep chest breath. Release as you exhale.
Anxiety
AFTER
Anxiety
BEFORE
Tighten your shoulders and upper back by pushing your shoulder blades together. Release.
Anxiety
AFTER
Anxiety
BEFORE
Tense your neck and shoulders by pushing your shoulders up towards your ears. Release as you let your shoulders droop to a comfortable position.
Anxiety
AFTER
Anxiety
BEFORE
Clench your fists. Release by letting your fingers come back to a natural but somewhat curled position.
Anxiety
AFTER
Anxiety
BEFORE
Tighten your biceps by extending your arms and “making a muscle.” Release by letting your arms go.
Anxiety
AFTER
Anxiety
BEFORE
Close your eyes until your face is “scrunched up,” and feel the muscles around your eyes. Release and open your eyes.
Anxiety
AFTER
Anxiety
BEFORE
Pucker your lips (an exaggerating “kissing” face). Relax as you let go of the muscles around your lips and jaw.
Anxiety
AFTER
Notes on thoughts, feelings and body sensations…
Take a Break for Some Fun
You deserve a break! Have some fun and see if you can drag (ie. click, hold and drop) the puzzle pieces into the correct positions on the grid. NOTE: the puzzle piece will only stay in place if you get in the correct spot. See if you can get all squares in the right places.
Jigsaw Puzzle
Use the preview image to complete the puzzle.
