Here are some grounding techniques shared by our SeeWay contributors who have lived experience with low vision or blindness.

Pause and breathe with guidance

Sometimes it’s hard to calm down on your own. Try a guided meditation on YouTube, Spotify or through your smart speaker assistant. These are our team's top favourites.

• Boho Beautiful on YouTube.
• Meditation Minis podcast, available on the Meditation Minis website or via Spotify and iTunes.
• Mindful Peace on YouTube.
• Calm App (accessibility may vary).
• On a smart assistant like Alexa, you can ask for a “Seven minute workout” if you feel like some movement at home. You can ask your assistant to change its tone, for example warmer or more conversational, and adjust the workout to your needs, such as making it more accessible, gentle, or high energy.

Tune into your senses

Take a moment to be still and name five things you can see, hear, or smell (either out loud or in your head). This shifts your attention away from spiralling thoughts and reconnects you to your environment.

Reassure yourself with touch

Press your palms together or gently massage or squeeze your hand. As you do, repeat the words: “I am safe” five times. This combination of movement and self-talk can be surprisingly calming.

Choose a safe, comforting activity

Sometimes the best way to ground yourself is to do something familiar and nurturing. You might:

• Put on a favourite music album.
• Take a warm bath.
• Call a friend or family member.
• Eat a simple, nourishing meal.
• Tidy a space around you.
• Or return to a short yoga or meditation video.

Remember

When spiralling thoughts or what-ifs take over, remember they do not serve you well. What helps is bringing your focus back to the here and now.

Grounding is about giving yourself a way back to calm when things feel overwhelming. You don’t need to try everything at once, just choose one or two techniques that feel natural and keep them in your “toolkit” for the next time you need them.