Grounding & Support
A safe room you can
visit anytime.
No appointment needed. No sign-up. Just you, right now, in this moment. Everything here is yours to use whenever you need it.
If You're Struggling Right Now
You found this page, and that matters. Here are some things you can do right now, right where you are.
Sensory Grounding
5-4-3-2-1 Grounding
This technique uses your senses to bring you back to the present moment. Tap each step when you've completed it.
Five things you can see
Look around slowly. Notice colours, shapes, light.
Four things you can hear
Listen closely. What sounds are around you?
Three things you can touch
Feel textures: your clothing, a surface, your own skin.
Two things you can smell
Breathe in gently. What do you notice?
One thing you can taste
Take a sip of water, or simply notice the taste in your mouth.
Breathing Exercise
Box Breathing
Box breathing is a simple technique used to calm your nervous system. Follow the dot around the square. Each side takes four seconds.
Repeat for 2–5 minutes, or as long as feels comfortable.
Body Scan
Progressive Muscle Relaxation
This technique helps release physical tension you may not even know you're holding. Work through each area slowly, spending about 10 seconds tensing and 20 seconds releasing.
- Hands and forearmsMake fists and squeeze tightly. Hold for 10 seconds, then slowly release. Notice the warmth and softness as your hands relax.
- Upper armsBend your arms at the elbows and flex your biceps. Hold, then release. Feel the tension drain away.
- ShouldersRaise your shoulders up toward your ears. Hold them there, then let them drop. Notice how much lighter they feel.
- FaceScrunch your face tightly: forehead, eyes, jaw. Hold, then release. Let your face become completely soft.
- StomachTighten your core muscles. Hold, then release. Feel your abdomen become soft and warm.
- Legs and feetPush your feet into the floor and tense your legs. Hold, then release. Feel the heaviness of relaxation.
Put your feet on the floor.
Feel the ground beneath you.
You are here.
You Are Not Alone
If You Need Immediate Support
If you or someone you know is in crisis, please reach out. These services are free, confidential, and available 24/7.
You don't have to go through this alone. Reach out now. Someone is there.
Further Reading
Helpful Reads
If you're curious about learning more, these are some books and workbooks that clients have found meaningful.
The Dialectical Behavior Therapy Skills Workbook
A practical, step-by-step guide to learning the four core DBT skills: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
The DBT Skills Workbook for Teens
Designed specifically for adolescents, this workbook teaches DBT skills in accessible language that young people can relate to.
When Things Fall Apart
A gentle, compassionate guide to finding peace in the midst of life's challenges, drawing on mindfulness and acceptance.
The Body Keeps the Score
An exploration of how trauma affects the body and mind, and the many paths to recovery, including mindfulness and body-based approaches.