Grounding Exercises 101:

When your brain is spinning, your body’s buzzing, or the world feels a little too loud, this guide helps you find your way back to solid ground. Created by Dr. Megan Anna Neff, Grounding Exercises 101 explains the three main types of grounding—tactile and sensory, mental, and self-soothing—and when to use each. You’ll explore simple, evidence-based techniques for calming your nervous system during panic, flashbacks, or emotional overload.

The guide includes step-by-step instructions for sensory resets (like the 5-4-3-2-1 method), visualization prompts, and mindful movement suggestions that bring your awareness back into the here and now. You’ll also learn what not to do with grounding (spoiler: it’s not emotional avoidance), how to track what works best for you, and how to integrate these tools into everyday life.

Perfect for ADHDers, Autistics, and anyone managing chronic stress or trauma, this PDF transforms grounding from a vague concept into a practical daily skill