Scare the Stress Away

Staff Picks for Staying Grounded

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A woman, Hannah Klitzke, with long brown hair, blue eyes, and a nose ring, smiling at the camera. She is wearing a black sweater, a gold chain necklace, and small hoop earrings in front of a light-colored background.

"When I feel overwhelmed, I use the 5-4-3-2-1 grounding technique. It brings me back to the present moment and helps me manage my anxiety."

A woman, Kelly Ryan, with short brown hair smiling, wearing colorful geometric earrings and a light-colored top with a floral pattern, sitting indoors with a beige wall, a green plant, and a yellow armchair in the background.

"When you're feeling overwhelmed, try this simple grounding technique. Take a moment to tune into your immediate surroundings, and sensations you notice in and around your body. Notice what you can see, hear, taste, smell, and touch. This practice can help bring you back into the present and create a sense of calm."

A woman, Emily Christensen, with long, curly pink hair and a slight smile, wearing a black top, standing against a plain light-colored background.

“My favorite skill is the progressive muscle relaxation technique. It involves tensing a part of your body as you breathe in, and relaxing as you breathe out, moving upwards from your toes to your head. This skill can help with overwhelm, anxiety, or just falling asleep!”

A woman, Liz Crubaugh, with brown hair wearing glasses and a green sweater, smiling at the camera.

“When I need help grounding or handling big emotions, I like to create lists. If I'm especially overwhelmed, I may choose something simple like states or fruit. If I'm feeling only a little anxious but need to focus, I'll go for something that requires more brain power like cities in Greece or bodies of water I've swam in. If I can't handle either of these options, I will just name the things I can currently see in my space.”

A woman, Tia wilcek, with blonde wavy hair, smiling, wearing a white top and a light beige blazer.

“When emotions run high, I turn to
TIPP skills to help me regain control. Sometimes that’s Temperature—like
a hot shower or grabbing snow—to shift
my body and mind. Other times it’s
Intense exercise, Paced breathing, or
Paired muscle relaxation. Each technique helps me slow down, reset, and stay grounded.”

"My go to coping skill is rainbow. I use this anytime I am feeling overwhelmed or having a hard time focusing. To use rainbow, you scan your area to find and describe an object for each color of the rainbow. It’s awesome for anywhere, including driving time.”

Our Services

  • Therapy for Teens and Pre-Teens

    Pre-Teens & Teens

    Anxiety, Grief, Trauma, Identity Struggles, Body Image, Self Esteem, Overthinking, Depression, Stress, LGBTQIA Support

    PRE-TEENS & TEENS
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    Adults

    Anxiety, Depression, Life Transitions, Stress, Trauma, Relationship Issues, Grief, Career Struggles, Self-Esteem, Burnout, LGBTQIA Support

    ADULTS
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    Trauma

    PTSD, Childhood Trauma, Sexual Abuse, Emotional Abuse, Complex Trauma, Flashbacks, Dissociation, Trust Issues, Attachment Wounds

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    Anxiety

    Social Anxiety, Panic Attacks, Overthinking, Worry, Fear, Stress, Nervousness, Avoidance, Perfectionism, Phobias

    ANXIETY
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    Depression

    Hopelessness, Suicidal Thoughts, Low Motivation, Self-Esteem, Isolation, Mood Swings, Irritability, Negative Thinking

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    Trauma Processing, Anxiety, Childhood Trauma, Phobias, Complex Trauma, Dissociation, Emotional Regulation, Self-Worth

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