Free Printable Grounding Toolkit
When everything feels a little too much, simple tools can help bring attention back to the here and now. This free printable Grounding Toolkit brings together practical, easy-to-follow activities for moments when someone feels overwhelmed, unsettled, distracted or simply needs a calm reset.
Rather than expecting someone to remember a strategy when they are already struggling, the toolkit provides visual prompts, cards, worksheets and breathing exercises that can be kept nearby and returned to when needed.
A–Z Grounding Toolkit
The A–Z Grounding Toolkit includes 26 simple grounding ideas, including:
- Body scanning
- Cool water reset
- Describing your surroundings
- 5-4-3-2-1 senses
- Kind self-talk
- Progressive relaxation
- Visualisation
- Longer exhales
- Comfort objects
- Movement and stretching
- Observing shapes
- Safe memories
- And more
What’s Included
- A–Z Grounding Toolkit reference poster
- 26 A–Z Grounding Technique Cards
- My Grounding Plan worksheet
- 5-4-3-2-1 Grounding Worksheet
- Breathing Techniques Sheet
- 9 printable PDF pages
Grounding Technique Cards
The A–Z cards provide short, easy-to-follow grounding ideas that can be printed, cut out and kept nearby for quick access whenever a grounding strategy may be helpful.
They can also be laminated after cutting for repeated use at home, in the classroom, during therapy sessions or in calm spaces.
My Grounding Plan
The My Grounding Plan worksheet encourages users to think about:
- Signs they may need grounding
- Sensations they notice in their body
- Grounding techniques that help
- Supportive people and places
- Their own three-step grounding plan
- Helpful words and reminders they can return to
5-4-3-2-1 Grounding Worksheet
This simple sensory grounding activity guides users through noticing:
5 things they can see
4 things they can feel
3 things they can hear
2 things they can smell
1 thing they can taste
It provides a structured way to gently redirect attention toward the present environment.
Breathing Techniques
The Breathing Techniques Sheet includes five simple breathing practices with step-by-step instructions and gentle reminders to move at a comfortable pace.
How to Get Your Free Grounding Toolkit
This resource is completely free. Enter your email below and, once submitted, you can access the printable PDF straight away.
Free digital download – 9-page PDF. No physical item will be shipped.
