25 Grounding Breaks for Homicide Co-Victims

When big things happen, feelings can feel heavy or confusing.
Taking a break doesn’t mean you don’t care.
It means your body and mind need a pause.

Ways to Help Your Body Feel Calm
Take five slow breaths
Put your feet on the floor and feel the ground
Stretch your arms or shoulders
Hold something warm, cold, or soft
Wrap up in a blanket

When Your Mind Feels Busy
Look around and name five things you see
Draw, color, or doodle
Listen to music you know well
Watch something familiar
Do one small, simple task

When Feelings Feel Big
Cry if you need to
Sit quietly for a few minutes
Squeeze a stress ball or pillow
Tear paper or scribble hard
Rock gently or sway

Feeling Safe and Connected
Sit next to someone you trust
Hold someone’s hand
Spend time with a pet
Ask for a hug (or hug a pillow)
Sit together without talking

Taking a Gentle Pause
Step outside and notice the sky
Change rooms if a space feels heavy
Turn off screens for a little while
Say, “I need a break.”
Do nothing for one minute

A Gentle Reminder
There is no right way to feel.
There is no right way to grieve.
Taking breaks helps your body and heart handle big things.
You are allowed to rest.