Grounding techniques - useful when we are stuck inside our own head, when we need to reconnect with reality.

• Pay attention to the things around you. Take in the environment, the room, the people, the structures, the objects. What do they look like? What are they doing, or what is their purpose? Pick one thing and focus on it.
• Clap, rub your hands together, touch your hair or your clothes or a nearby object or surface.
• Listen to the sounds around you. Are there people talking? What are they saying? What other sounds do you hear, and what is each one like?

Distraction techniques - useful when thinking is less important than doing, when we need to move forward.

• Talk to someone you trust, whether in person or over text.
• Play a simple, soothing game or app.
• Listen to a song you enjoy.

Both techniques are useful for keeping our thoughts from spiralling, and can be combined to great effect.

Here is a more comprehensive list of techniques to try.

I am ready to continue.