Grounding Tool

Grounding software for therapists — guided exercises clients can run on any phone

This free grounding tool is the digital version of the grounding card every therapist has handed out: 5-4-3-2-1 senses, the full TIPP set, trauma orientation, mental categories, and body anchoring — all running in a phone-first flow with before/after SUDS tracking. Run it with the client in session, send it home between sessions, and see which technique actually works for that person.

The five grounding techniques included

1. 5-4-3-2-1 sensory grounding. Name five things you see, four you can touch, three you hear, two you smell, one you taste. The default starting point for most clients.
2. TIPP (DBT). Temperature — cold water on the face or holding ice; intense exercise — 60-90 seconds of jumping jacks; paired muscle relaxation. The crisis-survival set when activation is at a 7+.
3. Trauma orientation. Name today's date, the room you're in, your age, three things that signal safety. For flashback and dissociative episodes.
4. Mental categories. Name ten dog breeds, ten fruits, ten cities — anything that requires prefrontal engagement. Useful when sensory grounding isn't enough.
5. Body anchoring. Pressure into the chair, feet on the floor, hands on the thighs. The most subtle option — usable in public.

How clinicians use this grounding software

• In-session co-regulation — open the tool on a tablet or share screen, pick a technique together, watch SUDS drop before continuing
• Between-session homework — send the flow to the client's portal so they have it on their phone the next time activation spikes
• Crisis planning — pair with the safety plan so the client has one tap to the technique that worked last time
• EMDR & somatic resourcing — orient and ground before reprocessing; re-ground at the end of a set
• DBT distress tolerance skill-building — give clients TIPP in a form they'll actually use

Pair the grounding tool with the rest of the stabilization stack

• Breathwork pacer — box, 4-7-8, physiological sigh, coherent breathing. For paced breathing patterns separately from grounding.
• Stanley–Brown safety plan — wire the grounding technique that works for this client into step 2 of their safety plan.
• DBT skills toolbox — TIPP sits inside distress tolerance; send the whole skill list to the client's phone.
• Somatic tracking worksheet — log what shifted in the body after each grounding round.

Frequently asked questions

What is grounding software?

Grounding software is a guided digital tool that walks a client through evidence-based grounding exercises — 5-4-3-2-1 senses, TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation), trauma orientation, mental categories, and body anchoring — without requiring narrative or breathwork. It replaces printed flashcards and verbal instructions with a self-paced flow the client can run in-session with their therapist or alone on their phone between sessions.

Is this grounding tool free?

Yes. The grounding tool runs free in any browser with no account required. Clinicians can sign up free to save SUDS ratings per client, send the grounding flow to a client portal between sessions, and review what worked over time.

What grounding techniques does it cover?

Five non-breathwork families: (1) 5-4-3-2-1 sensory grounding, (2) the full TIPP set — cold-water reset, intense exercise, paired muscle relaxation, (3) trauma orientation — naming time, place, safety, (4) mental categories — naming items in a category to engage the prefrontal cortex, and (5) body anchoring — pressure into chair, feet on floor, hands on thighs. Paced breathing lives in the separate Breathwork tool so each does one thing well.

Who is this grounding app for?

Therapists running in-session grounding with clients (especially trauma, anxiety, panic, and dissociative work), clinicians sending grounding homework between sessions, and clients who want a reliable self-guided grounding flow on their phone during activation. It's used across CBT, DBT, EMDR, somatic experiencing, and IFS work.

How is this different from a breathing app?

Breathing apps regulate the autonomic system by changing the breath. Grounding tools regulate by changing attention — anchoring the client in the senses, the room, the body, or a mental task. For clients where breathwork triggers more activation (common in trauma, panic, and respiratory anxiety), grounding is the entry point. For paced breathing patterns like box breathing, 4-7-8, or the physiological sigh, use the Breathwork tool.

Can I track SUDS before and after grounding?

Yes. The tool prompts a 0–10 SUDS rating before and after the grounding exercise so clinician and client can see what actually moved the needle. Ratings save per client when signed in, so you can review which grounding technique works best for that person.

Does it work on a client's phone?

Yes. The grounding tool is mobile-first — the client opens the link, picks a technique, and follows the prompts. No app to install, no account needed for the client.