R - Root

Anchor into the present moment. Feel your body and surroundings.

Try:

• 5-4-3-2-1 senses check

  (5 things you can see + 4 things you can feel + 3 things you can hear + 2 things you can smell + 1 thing you can taste)

• Press feet into the ground

• Hold something cool or textured

• Describe your environment out loud

• Use deep pressure or a weighted object

E- Energize

Move the energy out and through.

• Shake out your arms and legs

• Walk, march, or pace mindfully

• Dance to a song that matches your energy

• Do wall push-offs, extra big stretches, or jumping jacks

• Swing your arms like a ragdoll

S- Soothe

Calm your nervous system through rhythm and breath.

Try:

• 4-7-8 breathing *inhale 4 + hold for 7 + exhale for 8

• Hum or sing softly to yourself

• Long audible sighs

• Place a hand on your chest and belly or try a self hug

• Follow a breath pacer for 2–5 minutes

E - Engage

Feel connection—internally or with someone safe.

Try:

• Text or voice note a supportive person

• Look at a comforting photo

• Make eye contact with someone safe

• Ask for a hug, hand-hold, or shoulder squeeze

• Say a kind phrase to yourself aloud

T - Transform

Release emotion or tension through creative or sensory expression.

Try:

• Doodle freely or scribble

• Tap a steady rhythm on your body or table

• Use scent (lavender, citrus, grounding oils)

• Crumple paper, squeeze putty, or rip something

• Give your emotion a color, shape, or sound