These acts tell your brain you’re safe now.
Everyone’s nervous system responds in its own way, so it can be helpful to explore a few grounding or calming techniques and notice what feels supportive for you. Some may bring comfort, while others might not—and that’s perfectly okay. If you’d like to feel a bit calmer, try one of these ideas, and if it doesn’t feel right, simply let it go and try another.
- Pick up or touch items near you – focus on how it feels. Is it heavy or light? Warm or cold? Focus on its texture and color.
- Breathe deeply and slowly – If it helps, say “in” and “out” with each breath.
- Breathe longer on the exhale – This signals to your body that you are safe.
- Take a short walk – focus on your steps, even count them
- Move your body – like stretching (like you’re waking up from a long nap)
- Put your bare feet on the ground
- Let yourself feel – no fixing, just noticing
- Do one thing with full presence – even if it’s just washing your hands
- Sip something warm & soothing, slowly
- Hum or sing softly – your vagus nerve loves that
- Rock gently back and forth – it’s calming to your system
- Wrap yourself up in a soft blanket
- Say out loud: “I am safe right now.”
If you would like to take this information with you, here is a handout you can print.
