Grounding Techniques List: Free Printable Menu (PDF)
This is a one-page menu of grounding exercises: 18 small things to do with your body, your mind or something comforting when anxiety rises. Tick the ones you want to try right here, rate yourself 0‑10 before and after, and your choices fill in “My three”. Then print it or save a PDF for a wallet, a desk drawer or a therapy session. Free, no sign-up, nothing is saved.
How to pick a technique for the moment you are in, and what research says about grounding: grounding techniques for anxiety.
Opens your browser's print window. Choose "Save as PDF" to keep a file.
How to use it: tick the techniques you want to try, rate how upset you are, then print it or save it as a PDF. What you fill in stays on this page only. Nothing is saved or sent.
My grounding menu
Grounding pulls your attention out of anxious thoughts and into the room. Eyes open. Describe, don't judge. Pick one, give it 2 to 3 minutes, then try the next if needed.
My three, for next time
Ticked techniques appear here. You can also type your own.
If a technique makes you feel worse, stop and pick another. Chest pain or trouble breathing for the first time: call 911 or your emergency number. In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand).
quietarium.com/en/grounding/ · CC BY-NC 4.0 · self-help, not treatment
Free to print for your clients and students. Please credit Quietarium; not for sale.