Creating Safety

When your body feels activated, it can be hard to think your way calm. This lesson starts with noticing what's happening in your body, then gives you a few real ways to bring yourself back to safety.

Right now I am safe.

Am I Activated Right Now?

Check anything that's true for you right now.

Racing or pounding heart

Tight chest or shallow breathing

Clenched jaw or tense shoulders

Stomach in knots

Racing thoughts, hard to focus

Feeling shaky or on edge

Grounding Options

Breathe

Slow, deep breaths. In for 4, hold for 4, out for 6.

Name It

Notice 5 things you can see, 4 you can hear, 3 you can touch.

Move

Stand up, stretch, or take a short walk.

Reach Out

Text or call someone who makes you feel safe.

Next: Treating Your Body With Care →