This website is in beta mode. More features and functions are in development

Canadian Emergency Response Psychosocial Support Network

Mental health guidance and resources

Practice grounding

Practice grounding by using a raisin or small candy, such as a jellybean, to centre yourself in the present. Keep a container of your preferred snack nearby to use this strategy when experiencing a stressor.

  1. Holding: Pick up a raisin and hold it in the palm of your hand.
  2. Sight: Pay attention to the raisin. What are some noticeable features? What colour is it?
  3. Smell: Bring the raisin to your nose. How would you describe the smell?
  4. Touch: Close your eyes. What does it feel like? Is it smooth, soft, bumpy, rough?
  5. Taste: Place the raisin on your tongue. Can you taste it? Chew slowly. What does it taste like now?
  6. Follow: As you swallow, pay attention to the feeling of the raisin passing down your throat. Is there an aftertaste? How does your body feel after this exercise?