Five Senses Grounding Worksheet (Free PDF)

When everything feels too loud, too fast, or too much, the five senses technique gives you somewhere to stand. You notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. That is the whole practice, and it fits on one page.

This free printable worksheet walks you through it gently, inspired by DBT grounding techniques and written the way Kari works: no jargon, no shame, nothing clinical. Pop your email below and we will send the PDF straight over. Print it, keep it by the kettle, and practise coming back to now whenever you need it.