Distraction Grounding SOS
1. Scream as loud as you can
3. Throw a cushion against a wall
4. Kick a football against a wall
5. Squeeze ice really hard
6. Tear up newspaper or a telephone directory
7. Draw on the place you want to cut or harm
8. Play loud music and dance
9. Write words on yourself in pen
10. Do some exercise: walk, swim, jog etc.
11. Write a list of your achievements
14. Make a gratitude list
16. Allow yourself to cry
17. draw, paint, finger paint, sculpt how you feel
18. Write a poem/story/diary
19. Scribble a word again and again graffiti it
21. Draw yourself on paint
24. Play an instrument/sing
25. Make a memory box/scrapbook
26. Write a different ending to a story
27. Watch a foreign language channel and make up your own words or interpretations
29. Create your own cartoon character or superhero
31. Wrap yourself up in your duvet
32. Use aromatherapy oils
33. Eat your favourite meal
34. Buy something special
35. Massage your arms/hands/feet
39. Yoga/Meditation (You can get smartphone apps for these!)
43. Learn a new skill (Knitting, sewing, crochet etc.)
45. Go through a photo album
46. Design your dream house
48. Build a house of cards
49. Make a paper chain of how many days you are clean
51. Look for pictures in the clouds
59. Catch up on some DIY/Housework
62. Give your pets a bath
66. Think about what you would like to change about your life and set goals and make a plan
* I know many of these are repeats but you never know when you might need reminding of things to do to ground/distract!! <3