Grounding Skills, Take Two (Ages 6 to 9 / 10 to 12 / 13 to 17)

Grounding, Take Two (Ages 6 to 9 / 10 to 12 / 13 to 17)

For when 5-4-3-2-1 isn’t working.

The classic 5-4-3-2-1 grounding exercise needs quiet focus, and real life has people, noise and pressure. Each one-page sheet offers grounding tools sorted by what’s actually getting in the way: being around other people, feeling too cringe or bored to try, feeling foggy or far away, or needing a whole group to reset. Kids and teens star the ones that work for them.


Ages 10 to 12

When people might notice, invisible tools for class or the bus: grip and release, finger taps, cold reset.
When it feels cringe or babyish, make it a challenge: category challenge, detective mode, walking scan.
When your brain is foggy or zoned out: cross-body taps, sour or minty, reality check.
With friends, a team or class: breathe in sync, write it don’t say it, call and response.
A quick picker for test nerves, group chat drama, feeling spaced out and pre-game jitters.

Kids and teens dealing with anxiety, panic, overwhelm, dissociation or big emotions, plus the therapists, school counselors, teachers, coaches and parents who support them.

Ways to use it

Try several tools in session when calm, then star the favorites.
Use the group tools as a classroom, team or group therapy reset.
Teach the discreet tools for school, where kids don’t want anyone to notice.
Pair it with the Coping Skills sheet for the same age for a complete regulation plan.
Why it’s different

It starts from the honest truth that the standard tool doesn’t work for everyone, then problem-solves the real barriers: privacy, embarrassment, boredom and zoning out. The strong sensory and movement options work especially well for neurodivergent kids and anyone who dissociates.

What you get

A one-page printable PDF, US Letter, available as an instant download. Single-clinician license included.

Pairs well with: the Coping Skills sheet for the same age (Coping Toolbox for 6 to 9, Coping Skills, Sorted for 10 to 12 and 13 to 17), the Whole-Body Feelings Wheel for the same age, and The Window of Tolerance.

Next up are Maslow’s Hierarchy of Needs and Maslow’s Expanded Hierarchy, then the $5 guides.

Grounding, Take Two (Ages 6 to 9 / 10 to 12 / 13 to 17)

For when 5-4-3-2-1 isn’t working.

The classic 5-4-3-2-1 grounding exercise needs quiet focus, and real life has people, noise and pressure. Each one-page sheet offers grounding tools sorted by what’s actually getting in the way: being around other people, feeling too cringe or bored to try, feeling foggy or far away, or needing a whole group to reset. Kids and teens star the ones that work for them.

Ages 13 to 17

When people around would notice, silent anchors for class or work: silent anchor, finger taps, cold reset.
When it feels awkward or performative, make it a game: categories, moving body scan, trusty object.
When you’re too distracted or checked out: bilateral stimulation, sensory jolt, orientation check.
When a group needs to reset: sync up, write don’t say, call and response.
A quick picker for panic starting in public, feeling unreal, spiraling after a text and pre-performance nerves, plus a reminder to switch tools if grounding ever makes things feel worse.
Who it’s for

Kids and teens dealing with anxiety, panic, overwhelm, dissociation or big emotions, plus the therapists, school counselors, teachers, coaches and parents who support them.

Ways to use it

Try several tools in session when calm, then star the favorites.
Use the group tools as a classroom, team or group therapy reset.
Teach the discreet tools for school, where kids don’t want anyone to notice.
Pair it with the Coping Skills sheet for the same age for a complete regulation plan.
Why it’s different

It starts from the honest truth that the standard tool doesn’t work for everyone, then problem-solves the real barriers: privacy, embarrassment, boredom and zoning out. The strong sensory and movement options work especially well for neurodivergent kids and anyone who dissociates.

What you get

A one-page printable PDF, US Letter, available as an instant download. Single-clinician license included.

Pairs well with: the Coping Skills sheet for the same age (Coping Toolbox for 6 to 9, Coping Skills, Sorted for 10 to 12 and 13 to 17), the Whole-Body Feelings Wheel for the same age, and The Window of Tolerance.

Next up are Maslow’s Hierarchy of Needs and Maslow’s Expanded Hierarchy, then the $5 guides.