Grounding & Self-Soothing

Topic: Resilience

Emotional Intensity: LOW

Format: Supporting exercise

Source / Author: Butterfly Hug technique — Artigas & Jarero (2014), adapted with trauma-informed facilitation principles

Topic

Resilience

Also relevant for

Mental Health, Emotional Regulation

Objective (learning focus)

Offer participants a gentle, optional self-soothing practice that can support grounding, emotional regulation, and a sense of safety at the end of a session or after emotionally engaging activities.

Target group

Youth (14–18) / Young adults (18–30)

Group size

Any (individual or group-based)

Timing

5–10 minutes

Materials Needed

None (quiet space recommended)

Step-by-step guide:

Framing & consent (1–2 min)
Explain that this is an optional grounding practice. Participants may join, adapt it, or simply observe.
Self-soothing movement (3–5 min)
Invite participants to cross their arms gently over their chest or place hands in any comfortable position. Guide slow, alternating tapping or gentle pressure, paired with natural breathing. Emphasize comfort over technique.
Grounding attention (2–3 min)
Invite attention to physical sensations (feet on the ground, contact with the chair, breath). Avoid visualization or emotional exploration.
Closing (1–2 min)
Gently bring the group back, allowing a moment of silence or a simple verbal check-out if appropriate.

Expected outcomes (for participants)

Increased sense of calm or stability
Awareness of a simple self-soothing option
Feeling supported without pressure to share

Trauma-informed note

This exercise is optional and may not be suitable for everyone
Avoid directing breathing patterns or emotional focus
Participants should stop or adapt the practice at any moment
No sharing or reflection is required

Adaptation (context / intercultural / age)

– Can be offered as an individual practice or group option.
– For younger participants, keep guidance minimal and playful.
– For adults, clarify that self-soothing can take many forms beyond this exercise.

Recommendations for facilitators:

Present this as one possible option, not a solution. Normalize that different people regulate themselves in different ways. Always prioritize consent and choice.