grounding exercise

• 5 things you can see around you
• 4 things you can touch or feel
• 3 distinct sounds you can hear
• 2 things you can smell
• 1 thing you can taste

breathing exercise

• inhale through the nose for 4 seconds, hold for 4 seconds, exhale through the mouth for 4 seconds, hold for 4 seconds. repeat 3-5 times