Emotional Reset: Grounding for Emotional Regulation
Topic: Mental health
Emotional Intensity: LOW
Format: Supporting exercise
Source / Author: Developed by Open Dialogue Foundation based on internal mental health workshops. Adapted and facilitated by Mariia Yakymovych (civil society activist, psychologist, informal education trainer) together with Tetiana (teacher-volunteer supporting children from frontline regions).
Tested with youth at a pedagogical college in Volodymyr; methodology integrated into a live dialogue format and refined with realistic timing and facilitation guidance (STAN / YDA context).
Topic
Mental Health
Also relevant for
Grounding, Emotional Regulation, Body–Emotion Connection, Stress Response (Fight/Flight/Freeze)
Objective (learning focus)
Support participants in managing intense emotions through physical grounding and sensory awareness, promoting stability and mental well-being.
Target group
Youth (14–18) / Young adults (18–30)
Group size
6–25 (works best with 8–20)
Timing
Two formats: 15–20 min (short) or 35–40 min (full)
Materials Needed
Open space; chairs or mats; timer; optional calm music; optional sensory items (stone, stress ball, warm/cold object)
Step-by-step guide: Option 1. Short version (15–20 minutes)
Brief introduction (2 min)
“Emotions show up in the body—tension, tightness, shallow breathing. Now we’ll do a few simple exercises to regain a sense of control.”Micro body scan (3 min)
Standing or sitting. Guide attention from feet to head. “Notice, don’t fix.”Active movement grounding (5 min)
Shake arms and legs (30 sec)
Open chest / gentle stretch back (30 sec)
Sway or step in place (1 min)
3 deep exhales with sound
Sensory grounding: 3–2–1 (4 min)
3 things I can see → 2 sounds I can hear → 1 tactile sensation (clothes/stone/floor).Mini-reflection (2–3 min)
“What has changed in your body?” / “Show with hands: by what % has tension decreased?”
Step-by-step guide: Option 2. Full version (35–40 minutes)
Intro: emotions and the body (5 min)
Briefly explain stress responses: freeze / fight / flight. Purpose: help the body return to a safer state through movement + awareness.Body awareness + breathing (5 min)
Short scan (2–3 min). Then “double exhale”: inhale 4 sec → long exhale 6–7 sec (2 min).Physical release through movement (10–12 min)
Whole-body shaking (1 min)
Gentle springy movements (1 min)
Stretch shoulders/neck/back (3 min)
Breathing with movement: arms up inhale / down exhale (2 min)
Light free movement to music (2–3 min)
Sensory grounding (6–7 min)
5–4–3–2–1: 5 see / 4 touch / 3 hear / 2 body sensations / 1 thing that signals safety “here & now”.
Optional: hold a stone/stress ball; warm/cold object as an “anchor”.Slowing down + integration (5 min)
Return to breathing. Hand on chest/belly (self-support).
Reflection (5 min)
Choose one: short sharing circle / mini-journal / scale 1–10 “before–after”.
Expected outcomes (for participants)
– Reduced emotional tension and improved self-soothing
– Increased body awareness and ability to return to “here and now”
– More confidence in handling emotional overwhelm
Trauma-informed note
– Participation is voluntary: offer “observe only” option; no touching required
– Avoid forcing breathing depth/pace; offer alternatives (counting, sensory focus) if breathing feels uncomfortable
– Watch for dissociation or overwhelm; allow pauses, grounding objects, stepping out and returning
Adaptation (context / intercultural / age)
– For 14–18: use lighter tone, shorter blocks, optional music; keep reflection in pairs or anonymous scale
– For professionals: add 2–3 min psychoeducation about nervous system states and co-regulation
– For low-trust groups: start seated + very gentle movement; skip free dance if it feels unsafe
Recommendations for facilitators
– Model calm voice and clear pacing; keep instructions simple and concrete
– Normalize laughter or “awkwardness” as a release; if it spreads, reframe as a valid reset tool (laughter therapy)
– Prefer pairs/small mixed groups for reflection if the group is cliquey or reserved
– If energy drops: shorten movement and prioritize sensory grounding + closure