Grounding Techniques (add to Tools)

Question 1

Name all tools

Answer 1

*5-4-3-2-1 technique
*breathe
*progressive muscle relaxation
*3-3-3 rule
*mood tracking
*memory games,
*rainbow grounding
*getting wet
*dance off

Question 2

5-4-3-2-1 technique

Answer 2

1. Breath in for 4 seconds, then breath out for 4 seconds. Repeat this
2. Say 5 things you can see at each exhale
3. Say 4 things you can hear
4. Say 3 things you can touch
5. Say 2 things you can smell
6. Say 1 thing you can taste

Question 3

Breathe technique

Answer 3

Use 4/4/4/4 method and repeat 5 times.

Question 4

3-3-3 rule

Answer 4

1. Breath in for 4 seconds, and breath out for 4 seconds. Repeat throughout exercise
2. List 3 things you can see (really focus on them)
3. List 3 things you can hear
4. List three body parts and move them as you say them

Question 5

Rainbow grounding

Answer 5

Look around and try to see the rainbow of colors. Start with red, then orange, all the way to purple skipping indigo.

You can also add non-rainbow colors like pink, brown, and grey.

Question 6

Get wet

Answer 6

Place your hands in water. It could be cold or hot, but cold would use the T in TIPP as well. Focus on the feeling of the water.