Steady Ground Worksheet
Steady Ground
A guide for returning to yourself after conflict.
Name:
Date:
The Internal Weather
Before moving into action, acknowledge where you are. There is no right or wrong way to feel after a difficult interaction.
"In this exact moment, I feel..."
Immediate Grounding
5-4-3-2-1 Technique
Reconnect with your environment.
- 5 Things you can see
- 4 Things you can touch
- 3 Things you can hear
- 2 Things you can smell
- 1 Thing you can taste
Box Breathing
Regulate your nervous system.
Inhale (4s)
Hold (4s)
Exhale (4s)
Hold (4s)
Repeat this cycle until your heartbeat slows down and your breath feels natural.
Physical Self-Care Plan
Conflict is physically exhausting. Use the table below to plan how you will nourish your body in the next 24 hours.
| Need Area | My Commitment |
|---|
| Hydration & Nutrition | |
| Drinking water, eating a meal | |
|
|
| Rest & Sleep
Napping, early bedtime
|
|
| Somatic Release
Stretching, warm shower
|
|
| Environment
Fresh air, changing clothes
|
|
Boundary Reminders
You have the right to take space. If you are not ready to engage, it is okay to say:
"I am still feeling dysregulated. I need some time to myself to recharge before we continue this conversation."
Final Reflection
"What is the most loving thing I can do for my body right now?"
