Grounding Tips#

Distress ToleranceWeek 1

Find an object to use as a grounding talisman#
- Choose something small & transportable that you find comforting.
- When touching the object, repeat a positive phrase to reinforce your power & safety.
Phrases to reinforce positivity#
- “I am strong & I am safe.”
- “I can, & will, manage this situation.”
- “I am an adult now & I can cope with this.”
- “This feeling will pass.”

Set aside regular time to practice.#
- Regular short periods of mindful meditation can work better than occasional long ones. If you struggle to find the time, you might want to decide on one or two routine activities which you will try to do mindfully each day.
Make yourself comfortable.#
- It can help to do mindfulness in a space where you feel safe & comfortable and won’t be easily distracted.

Go slowly.#
- Try to build your practice slowly. Remember, you’re learning a new skill so it’ll take time to develop. Most people find it hard to sit and meditate for long periods of time at first, so try to do a few minutes and gradually build up to more.
Be patient.#
- There’s no need to set ambitious goals or put pressure on yourself. Many people find it takes a while to feel comfortable doing mindfulness exercises.