Different “grounding” exercises can be used to help us check in with our bodies and minds after intense emotional experiences. They also help us refocus on the present moment.

Try the 5-4-3-2-1 method:

• Find a quiet moment free from distraction, whether you are surrounded by people or alone.
• Focus on 5 things you can see. Name each one out loud or in your head.
• Focus on 4 things you can touch. Name each one out loud or in your head.
• Focus on 3 things you can hear. Name each one out loud or in your head.
• Focus on 2 things you can smell. Name each one out loud or in your head.
• Focus on 1 thing you can taste. Name it out loud or in your head.

Breathing

Like grounding, focused breathing exercises can help us check in with our bodies and minds. It can help us refocus on the present moment. This simple, one-minute guided breathing exercise can be done anywhere you feel comfortable:

Taking a moment to write down or think through your thoughts and feelings about your experience of providing support can help ground you and can help you better understand your experience.

If you don’t carry a notebook around, you can jot down your thoughts on any paper you have handy and take a picture with your phone, send yourself a text, or simply take a few minutes to think things through.

Remember, the goal with this exercise is to help you gain a better understanding of what your own body and mind have just experienced and what you might need, not to create a plan to improve the next time you offer support.

Try to give yourself grace and withhold self-judgment for now. You did enough! Consider some of these questions to help guide your reflection:

• What emotions are you currently feeling in the aftermath of providing support?
• What physical feelings or sensations did you experience while providing support?
• What are you grateful for after this experience?
• What does your body need and what does your mind and/or soul need after this experience?