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Grounding Techniques PDF

A leaflet on grounding techniques used as a part of CBT.

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🌿 The Safe Space Worksheet

 

Annie Therapy Rooms: Healing the Bullied Inner Child

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Introduction

This workbook is a tool for bridging the gap between your adult self and the "inner child" who still carries the weight of past bullying. Use these pages to reflect, release, and reclaim your peace.

 

 

Part 1: Identifying the "Echoes"

Bullying often leaves behind a "script"—a set of lies we believe about ourselves.

  • Adult Observation: When do you feel small, "not enough," or hyper-aware of others’ judgements today?

    • __________________________________________________________________________

  • The Child’s Memory: Close your eyes and think of that feeling. How old does that version of you feel? What happened back then that felt like this?

    • __________________________________________________________________________

Part 2: The Truth vs. The Lie

The bully’s voice often becomes our own internal critic.

  • The Lie: Write down one thing the bullies made you believe (e.g., "I am weird").

    • __________________________________________________________________________

  • The Adult Truth: Looking back with your adult eyes, what is the actual truth?

    • Example: "I was a sensitive child in an unkind environment. I was never the problem."

    • __________________________________________________________________________

Part 3: A Letter to Your Younger Self

Imagine walking into your old school and seeing your younger self.

  • Acknowledge: "I am so sorry you had to carry that alone. I see you."

  • Protect: "I am the adult now. I am strong enough to protect us both."

  • Promise: "I will take care of us today by..."

    • __________________________________________________________________________

Daily Check-In Prompts

  1. Who is talking right now? (Is it my adult self, or my scared younger self?)

  2. What does that version of me need? (Reassurance? Rest? To be told they are safe?)

  3. How can I provide that safety at this moment?

 

Created for Annie Therapy Rooms | A space for healing and growth.

Annie’s Therapy Rooms

Simple Techniques to Help You Feel Calm and Grounded
 

At times we can all feel overwhelmed, anxious, or disconnected from the present moment. Grounding and breathing exercises can help calm the nervous system and gently bring your attention back to the here and now.

The techniques below are simple tools you can use whenever you need a moment to pause, breathe, and reconnect with yourself.

Take your time and choose the exercises that feel most helpful for you.

🌿 The 5–4–3–2–1 Grounding Technique

This exercise helps bring your awareness back to the present moment using your senses.

Pause and slowly notice:

  • 5 things you can see around you

  • 4 things you can feel (for example your feet on the floor or the chair supporting you)

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste or one positive thing about yourself

Move through each step slowly, allowing yourself to become more aware of your surroundings.

🌬️ Box Breathing

Box breathing is a gentle breathing technique that can help calm the body and mind.

  1. Breathe in slowly through your nose for 4 seconds

  2. Hold your breath for 4 seconds

  3. Breathe out slowly through your mouth for 4 seconds

  4. Hold again for 4 seconds

Repeat this cycle for one to two minutes, allowing your breathing to settle into a slow rhythm.

💫 Deep Belly Breathing

This breathing technique helps relax the body and reduce tension.

  1. Place one hand on your chest and one on your stomach

  2. Breathe in slowly through your nose, allowing your stomach to rise

  3. Try to keep your chest relatively still

  4. Breathe out slowly through your mouth

Continue for a few minutes, focusing on slow, gentle breaths.

🌼 Name and Notice

Sometimes simply acknowledging how you feel can reduce its intensity.

You might say quietly to yourself:

“I notice I am feeling anxious right now.”
“I notice my body feels tense.”

Try to observe the feeling without judgement and gently bring your attention back to your breathing.

🌿 A Gentle Affirmation

You may find it helpful to repeat a calming affirmation while breathing slowly.

“I am safe in this moment.”

You can try repeating it with your breathing:

  • Breathe in slowly and think “I am safe…”

  • Breathe out slowly and think “…in this moment.”

Allow the words to remind your body that it is okay to slow down and relax.

A Gentle Reminder

These techniques often become more effective with practice.
Be patient with yourself and take things one step at a time.

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