When it is too much

Grounding Pathways When Overwhelmed

Two pathways, both quiet, both stoppable at any point. Nothing here is a task to complete and there is no right answer to give.

Five senses, one at a time

Look around the room you are in and name things silently. You can stop after one.

5 things you can see

Five things you can see. Small and dull is fine — a screw, a crumb, a line of light.

I’m done

That’s enough. You can stop here.

Double-inhale breathing

  1. 01A comfortable inhale through the nose. Not a big one.
  2. 02A small second inhale on top of it, through the nose.
  3. 03A slow, easy exhale through the mouth. Let it be longer than the inhales.
  4. 04Five to ten rounds, or fewer. Stop if it feels uncomfortable, dizzy or forced.
How was this?

If you feel unsafe

Grounding and breathing are general wellbeing support, not medical or mental-health treatment, and this app cannot call anyone or send help for you. If you feel unsafe, think about harming yourself, or need urgent medical help, contact your country’s official emergency number now — 112 across the EU, 999 in the UK, 911 in the US and Canada — or a local crisis line, and tell one real person. Ongoing difficulty is worth taking to a doctor or a qualified professional.