For anyone having a hard moment · Adults 18+

Grounding when it's all too much.

You do not have to solve everything in this moment. These are simply ways of slowing the moment down and bringing attention back to now. There is no required spiritual approach here.

Come back to the room

If it feels comfortable, rest your feet on the floor. Look around and name:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste, or one kind sentence to yourself

Skip anything that does not feel helpful. You can keep your eyes open and breathe normally.

Other things to try

Try one for 60 seconds. The aim is not to make every feeling disappear.

1. Slow the breathBreathe gently. Let the out-breath be a little longer. Repeat without forcing it.
2. Feet and bodyNotice the floor, chair, hands, jaw and shoulders.
3. Walk and noticeWalk slowly enough to notice sounds, colours and movement.

One useful next step

Keep it small. Move to a comfortable place, get a glass of water, or contact somebody who supports you.

When to reach for this

Grounding can help when your thoughts are racing, your body feels on alert, or a memory has pulled you away from where you are. It works best if you've tried it once or twice on an ordinary day, so that it's familiar when you need it.

If it makes you feel worse

Stop. Open your eyes if they're closed, look around the room and do something ordinary, like getting a drink of water. Focusing on the body or breath doesn't suit everyone, and that isn't a failure. Try an outward one instead, such as naming the colours you can see, or talk to someone.

When grounding isn't the right tool

It can help you through a hard moment. It isn't a treatment, and it isn't enough on its own if you might hurt yourself or someone else. If that's where you are, call 999 or go to A&E. If you need to talk, Samaritans are free on 116 123, day or night. There are more options on the UK helplines page.

If you need help now

EmergencyPolice, fire, ambulance999 SamaritansFree, any time, you can just talk116 123 All UK helplinesAlcohol, drugs, families, abuse, by nationOpen

From Chris Nugent, Quiet Strength Recovery. This comes from lived experience of addiction and recovery.

For adults 18+. Peer support and education from lived experience. Not medical treatment, and not a replacement for professional or emergency help. Outside the UK, use your local emergency number.