Grounding Skills

Grounding skills can serve as a life preserver in those moments of extreme distress.
Use these grounding skills to help bring yourself back into the window of tolerance:

Take deep breaths; extend your exhale
Release gripped hands
Stand tall; feel the ground beneath you
Walk: Take a brief walk

Notice your feet, connecting with the floor
Orient to and label objects in the room

Listen to a song you enjoy
Call a friend you trust