Powerful Grounding Techniques
for Emotional Regulation

When you feel overwhelmed, try one of these grounding techniques. The goal is not to eliminate the feeling, but to ride the wave without letting it take over.

5-4-3-2-1 Sensory Scan

A quick way to reconnect with the present moment using your senses. Name the following five things:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

Use when your mind is racing or you're feeling overwhelmed.

Deep Breathing (Box Breathing)

Calm your body and nervous system through intentional breath:

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Repeat for 3–5 cycles.

Use when you feel tension rising or need to reset quickly.

Cognitive Reframing

Change the way you interpret a stressful moment to reduce emotional intensity and discover better choices.

Reframe harsh thoughts:

"My child is being bad"
→
"My child is struggling."
"I'm failing as a parent"
→
"This is hard, but I'm learning."

View mistakes as growth opportunities:

Instead of: "I messed up again"
→
Try: "How can I use this moment to grow and strengthen our relationship?"

Call on your role models:

"What would someone I admire do right now?"
Imagine their calm, grounded response—and borrow it.

Use this tool when your thoughts are fueling stress or shame.

Ready to Practice These Techniques?

Download the Even Keel Parenting app to get guided grounding exercises and track your progress.

Download on the App Store Get It On Google Play