Grounding Tools
Pick an activity. There's no right choice — only the one that feels right for this moment.
Box Breathing
Inhale · Hold · Exhale · Hold — four seconds each. Let the dot guide you around the box.
Balloon Breathing
Breathe in as the balloon expands. Let it go as it gently deflates.
5–4–3–2–1 Grounding
Name each item and press Enter. This anchors you to the present moment.
Press Enter after each item. The next step opens automatically once you reach the count.
"You just brought yourself back to right now. That took courage."
Body Scan
Tap any region. No need to change what you find — just notice.
Tap any region · Any order · Take your time
Worry Drop
Write what's weighing on you. Seal it in the jar. Let it sit there so you don't have to carry it.
Nothing you write here is saved or sent anywhere. It stays in this browser tab and disappears when you close the page.
Colour Breathing
Choose a calm colour to breathe in and a release colour to breathe out.
Safe Place Visualisation
A short guided journey. Read slowly. Breathe as you go.
These are tools, not a substitute for support
If you would rather talk to someone, Fareeha Naik is taking new clients.
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