TheraKonnect · therakonnect.com
Grounding techniques — wallet card
Fold in half, keep in your wallet or phone case.
1 · 5-4-3-2-1
- 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
2 · Box breathing
- Breathe IN for 4 seconds
- HOLD for 4 seconds
- Breathe OUT for 4 seconds
- HOLD for 4 seconds
- Repeat five cycles
3 · Cold-water reset
Splash cold water on your face OR press an ice pack to your cheeks / back of neck for 30 seconds. Heart rate drops sharply. Best for strong panic.
In crisis
If you're in danger or having thoughts of self-harm, call:
- 1166 · Pakistan Suicide Prevention
- 0311-7786264 · Umang Pakistan
- 1122 · Rescue 1122