Download Free resource on Grounding for anxiety
Feeling anxious, overwhelmed, or stuck in the fight/flight response can be exhausting. Our 5-4-3-2-1 Grounding Worksheet is designed to help you bring your attention back to the present moment and regulate your nervous system using a simple, evidence-based CBT technique.
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It also includes reflection prompts and a brief breathing exercise to help calm your body and mind.
How to use this workbook:
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Practice regularly, not only during moments of high anxiety.
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Use it whenever you notice early signs of panic, overwhelm, or racing thoughts.
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Follow each step slowly and give yourself permission to pause.
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This workbook is for educational purposes and is not a replacement for individual therapy. If you would like personalised support or to explore your anxiety in more depth, you can request an initial assessment via my website.
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Support services:
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YoungMinds:
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Website: youngminds.org.uk
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YoungMinds is a UK-based charity dedicated to the mental health of children and young people. Their website offers a wide range of resources, including information on anxiety, expert advice, and a parent helpline.
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The Mix:
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Website: themix.org.uk
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The Mix is a UK charity that offers support and advice to young people. They have resources on mental health, including anxiety, that parents can find useful.
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Samaritans:
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Website: samaritans.org, call 116 123
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Samaritans provides emotional support to people experiencing feelings of distress, including parents. You can contact them by phone or email.
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Shout:
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Website: www.giveusashout.org/ text 'shout' to 85258
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Free 24/7 text message based service for young people who need support
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