Anxiety Skills

Emergency Grounding Script

An emergency grounding script is a pre-prepared set of calming, grounding statements designed to help quickly manage acute anxiety or intense emotional distress. This structured resource offers immediate emotional stabilization by anchoring attention in the present moment during overwhelming experiences.

Overview

  • Difficulty:
  • Best Use:
    Used in acute anxiety episodes for rapid regulation
  • Time:
    3-5 min
  • Tools:

What to do

  1. Prepare your emergency grounding script in advance during a calm moment by writing clear, simple grounding statements (e.g., "I am safe right now," "This feeling is temporary," "I can breathe and focus on my body").
  2. Keep this script easily accessible, such as on a note card, in your phone, or another portable location.
  3. When acute anxiety or distress arises, immediately retrieve and read your grounding script slowly and clearly.
  4. While reading, take slow, deep breaths, focusing on each calming statement to enhance grounding effects.
  5. Repeat your script as needed until you feel your emotional state stabilizing and your anxiety diminishing.
  6. Afterward, briefly reflect on how the grounding statements helped and note any adjustments needed for future episodes.
  7. Regularly review and update your script to maintain its relevance and effectiveness.

When to use

Why it works

An emergency grounding script provides immediate structure and predictability during acute anxiety episodes, helping quickly lower stress and emotional overwhelm. By reading calming, affirming statements, individuals anchor attention in the present moment, interrupting intense emotional and physiological anxiety responses. This structured approach reduces panic and trauma-related reactions, promotes emotional regulation, and enhances overall emotional resilience.

Benefits

  • Reduces acute anxiety, trauma responses, and stress levels
  • Promotes rapid emotional stabilization
  • Enhances emotional regulation
  • Reduces panic severity
  • Fosters greater psychological resilience in managing intense emotional experiences

Tips

  • Keep your grounding script concise and clear for easy use during acute distress.
  • Regularly practice your grounding statements to enhance familiarity and effectiveness.
  • Pair reading the script with deep breathing or sensory grounding techniques to amplify calming effects.
  • Periodically review and refine your script based on effectiveness and evolving emotional needs.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Grounding
Planning
Issues Addressed by Skill
Anxiety
Trauma
Stress
Emotional Regulation
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