Simple, somatic strategies can help settle an overstimulated nervous system when heightened stress occurs:

• 5–4–3–2–1 Grounding: Bring attention back to the present moment by identifying 5 things you can see, 4 you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can help reduce overwhelm and reconnect you with your immediate surroundings.

• Slow, gentle breathing: Bring attention to your breathing without forcing it to change. If comfortable, allow your exhale to be slightly longer than your inhale to support a sense of calm.

• Temperature grounding: Notice the sensation of cool water on your hands, a warm cup in your palms, or a cool object against your skin. Pay attention to the temperature and how it feels.

• Grounding through movement: Gently stretch, roll your shoulders, press your hands together or slowly move your feet. Notice the sensations and movements in your body as you do so.

• Connecting with a comforting object: Hold an object with an interesting texture, shape or weight, such as a smooth stone, soft fabric or cushion. Focus on its physical qualities to anchor your attention in the present.

• Naming what is happening: Gently acknowledge your current experience by naming what you notice: “I am feeling overwhelmed, my thoughts are racing, and I am sitting in my room.” This can help create some distance from intense thoughts and emotions.

• Orienting to the environment: Slowly scanning your physical room and naming five distinct shapes or colours to reconnect with the present safety of the moment.

• Grounding through weight: Bringing conscious awareness to physical contact points, such as feet firmly planted against the floor.

Grounding isn't about making every feeling disappear; it's about finding your footing while the feelings are there.