A grounding resource for moms

Calm in the Moment

If you're feeling overwhelmed, reactive, or on edge, you're not failing. Your nervous system is overwhelmed. These tools are here to help.

Choose a grounding strategy

Triangle Breathing

A simple breath pattern to signal safety to your nervous system

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Ready when you are
Press start to begin
Breathe in — 2 — 3
Hold — 2 — 3
Breathe out — 2 — 3 — 4 — 5 — 6

Breathe in — 2 — 3
Hold — 2 — 3
Breathe out — 2 — 3 — 4 — 5 — 6

Breathe in — 2 — 3
Hold — 2 — 3
Breathe out — 2 — 3 — 4 — 5 — 6

Breathe in — 2 — 3
Hold — 2 — 3
Breathe out — 2 — 3 — 4 — 5 — 6
"

My breath is always available to me.
I can use it to help my body feel safe.

Soften & Settle

A gentle body scan to release tension you didn't know you were holding

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1
Take a slow breath in, and as you exhale, bring your attention to your forehead. Let it soften.
2
Relax the muscles around your eyes.
3
Soften your cheeks. And your tongue.
4
Release the tension in your jaw. Give it a wiggle. Stretch it out.
5
Drop your shoulders. Relax your arms. Soften your hands.
6
Now take a big breath in and, as you breathe out, release any remaining tension, from the top of your head, all the way down, letting the tension flow out through your fingers, leaving your body.
"

I don't have to hold everything right now.
I can soften.

Grounding Truths

Gentle self-touch paired with a mantra to remind your body it's safe

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1
Choose a gentle touch: cup your face in your hands, wrap your arms around yourself in a self-hug, or place one hand on your chest and one on your belly or forehead.
2
Take a slow, deep breath. Then say, "This feels like an emergency, but it's not an emergency."
3
Keep breathing. Keep your hands where they are. Speak more truth to yourself: "I can handle these feelings. They will pass. I won't feel like this forever."
4
Repeat as many times as you need. Let your gentle touch and your breath work together to help soothe your nervous system.
"

I can be with my feelings. They don't control me.

Anchoring in the Present

Name what you are experiencing, then use your senses to return to this moment

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1
Start by noticing and naming what you are experiencing. Say it out loud or in your mind: "I'm noticing _______." (intense anger, a desire to leave, the urge to throw something) Not judging it. Just observing it.
2
Look around you. Let your eyes search the room slowly. What do you see that is green? What can you find that is blue? Can you notice something red and describe three details about it?
3
What two sounds can you hear outside this room? Pause and really listen. Let your attention travel beyond where you are right now.
4
Find one texture you can feel right now. Your smooth clothing, a cool or rough surface nearby, your own soft skin. Touch it slowly and notice how it feels on your hand.
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I can handle what's in front of me right here, right now.

Learning new skills is hard. Be kind to yourself.
Change happens through awareness, practice, and support, not willpower.

Ready for more?

You don't have to parent alone.

These tools are just the beginning. Evolving Mothers is a space where you can learn and grow alongside other moms of littles. Moms in this community feel seen, heard, and supported as we evolve through this journey of motherhood.

Join Evolving Mothers

Keira Merkovsky, LCSW, P-MHC · evolvingmothers.com

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