Grounding activities
Looking after yourself when caring for a young person
Supporting young people with their mental health can be a lot. Overwhelm, frustration, exhaustion, even anger… caring for someone who’s struggling can bring up a lot of emotions.
That’s why it’s so important to look after yourself too. That might be through self care, support from friends or family, or speaking to a helpline like CALM’s. Use this page to find more support and resources.
Take a moment
If things are feeling heavy, it can help to take a second to regulate your emotions. This is sometimes called grounding. A simple way to do this is the 5-4-3-2-1 exercise.
Take a moment. Take a deep breath. Now do the following:
Notice 5 things that you can see around you.
Now, notice 4 things you could touch.
Listen for 3 things you can hear.
Now, note 2 things you can smell.
And finally notice the taste in your mouth.
This exercise helps you to focus on the moment by getting you to tune into your senses. It can help you to slow a racing brain and give you a renewed sense of clarity. It’s quick and easy, so give it a go.
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CALM’s suicide prevention helpline
Our professional helpline team is here for you if you're worried a young person is suicidal. They can talk through how you’re feeling and provide additional support on what to do next. They can also help if you’re experiencing suicidal thoughts or have lost someone to suicide.
Offload your thoughts
Writing down your feelings can be a great way to work through your emotions and find some release. Use Offload Your Thoughts to vent, swear, get out all the messy stuff inside your head - and delete it when you’re done. It’s anonymous, so give it a try. Get those thoughts out of your head.
More places to find support
Find other places to get tailored support. From anxiety and depression to gambling or discrimination, explore expert organisations and groups you can turn to. Head to our website for tools, resources and info to help you find support.