Learn
Learn
Worry lives in the future. Grounding brings you back to the one place you can actually act: this moment. By noticing what you can see, hear, touch and smell right now, you give your mind something steady to hold. It works well when your thoughts are racing, in a crowded metro, a noisy family gathering or a tense meeting. Keep your eyes open if that feels safer. You do not need to feel calm afterwards. You only need to notice that you are here, in this room, in this body, and that right now you are okay. Try it twice today if you can, once when you are fine and once when you are not.
Practice
Do the five-senses exercise, then try the self-soothe version.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
Stays on this device. Not saved or sent anywhere.
Ready when you are. You can finish the practice later and come back.
This program is for everyday worry and stress. If worry feels constant, is stopping you from daily life, or comes with panic, please speak to a doctor or counsellor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.