2-4-6-8-10 Grounding Exercises (PDF)

Grounding techniques are exercises designed to help clients focus on the present moment and reduce feelings of anxiety. Clients who engage in these practices can feel more in control of their reactions, especially when they are overwhelmed. Some of the practices involved in grounding include deep breathing and reciting positive affirmations.

The 2-4-6-8-10 Grounding Exercises (PDF) lets clients identify two kind words they can tell themselves, take four deep breaths, imagine six different foods, tense and relax eight muscles, and find ten items in a room. A separate handout illustrating each level of the exercise is included with your purchase.

Through this activity, kids and teens may achieve a calmer state, perform better in school, and feel less anxious in social situations. A helpful reminder for parents is to create a predictable routine at home that incorporates these grounding practices.

We recommend checking out the 5 additional grounding techniques listed at the bottom of the worksheet. Choose one technique to try with your child and reflect on how it makes them feel!

This worksheet offers alternative exercises to the more commonly used 5-4-3-2-1 Grounding Technique.

*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.

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References:

1. Khng K. H. (2017). A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children. Cognition & emotion, 31(7), 1502–1510. https://doi.org/10.1080/02699931.2016.1233095
2. Lindsay, E. K., & Creswell, J. D. (2014). Helping the self help others: Self-affirmation increases self-compassion and pro-social behaviors. Frontiers in Psychology, 5, 82369. https://doi.org/10.3389/fpsyg.2014.00421