• take deep, calm breaths.
  • in with the good, out with the bad.

• notice and list things in your surroundings.
  • example:
  • 5 things you see
  • 4 things you can touch
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste

• expose yourself to strong, pleasant sensations
  • like a pleasing smell or a favorite blanket

• physically voice your name, age, the date, location
  • things you've done today or what you're doing
  • things you like- media, smells, sights, sounds

• slash water on your face, run your hands under the faucet. splash your face, if you'd like.

• do a body scan meditation
  • pay attention to each body part, one by one

• make tea
  • feel the warmth of it in your hands;
  • the taste as you sip it

• listen to music.

• play a categories game;
  • name some types of dogs
  • or clothing items
  • gemstones, or countries
  • anything else you can think of.

• write in a journal of any kind.

• take a mindful walk, inside or out.
  • ground with paying attention to your senses and surroundings

• squiggle. wiggle around. dance. stretch. be silly and active for a moment