A printable grounding card you can keep nearby
Where I am
One thing I can see
One thing I can feel
One support sentence
Closing sentence: I do not have to solve everything before I take one smaller next step.
Gentle process
How to use it
Keep the page small. Write short answers. If a prompt feels too much, skip it and choose the next smallest step.
- Write one place or person that helps you feel oriented.
- Choose one sensory prompt from the list.
- Choose one body action you can repeat.
- Write a support sentence you would believe during a hard moment.
- Print or save the card somewhere easy to reach.
Printable page
Copy, print, or save as PDF
Use your browser print command to save this worksheet as a PDF. The print stylesheet removes the navigation and keeps the worksheet clean.
Prompt bank
More prompts
- My feet are on...
- The nearest steady object is...
- The next kind action is...
- I can come back to this moment one detail at a time.
FAQ
Quick answers
Is this different from the grounding exercises page?
Yes. This is a smaller card version meant to be kept nearby.
Can I use it in a panic moment?
Some people find grounding prompts useful. If symptoms feel medically urgent or unsafe, seek emergency or professional support.
Is this a PDF download?
This page is print-ready. Use your browser print command to save it as a PDF.
Safety and sources
Ease Forward resources are self-reflection tools, not therapy, counseling, diagnosis, treatment, or medical advice. If you are in immediate danger or crisis in the United States, call or text 988.
Useful references: NIMH anxiety disorders | NIMH caring for your mental health | 988 Suicide & Crisis Lifeline.
Pair this worksheet
Two gentle next steps if this page helped.
These are self-reflection tools, not therapy, diagnosis, treatment, or medical advice. For crisis support in the United States, call or text 988.
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