My grounding card
A printable from Grounding Exercises. Fill it in by hand. Nothing you write is collected by this website.
My grounding card
Cut out and keep in your wallet or phone case.
When fear rises, I will:
- Put both feet on the floor
- Breathe in for 4, out for 6, five times
- Name 5 things I see, 4 I feel, 3 I hear, 2 I smell, 1 I taste
- Hold my object: ______________________
- Say my words: ______________________
A person I can call: ______________________ Phone: ______________
If it does not pass: California Peer Run Warm Line, call or text 855-600-9276 (not for emergencies)
In a crisis: call or text 988. If a life is in danger right now, call 911.
From Grounding Exercises. Facts checked October 21, 2026. Free information, not legal or medical advice.