After a breakup, even small moments can feel like too much — the silence, the urge to check your phone, the rush of emotion that takes your breath away.
This worksheet gives you five simple grounding practices to help you feel calm, safe & steady again.
After a Breakup Grounding Worksheet is your quick emotional reset — a soothing tool for moments when your thoughts race or loneliness hits hard.
Each step gently brings your senses back to the present, helping your nervous system release tension & your heart remember safety.
You might be here because…
You feel anxious or overwhelmed after your breakup.
You want something simple & effective to calm your emotions.
You’re learning how to self-soothe without reaching for your ex.
You need a quick tool to help you find peace in the moment.
What if you had…
5 grounding practices you can do anywhere, anytime.
A mini-mantra to remind you you’re safe & not alone.
Easy sensory exercises to quiet your mind & regulate your body.
A free printable you can keep nearby for emotional support.
That’s what After a Breakup Grounding Worksheet offers — calm in moments of chaos, and connection when you need it most.
5 gentle grounding practices:
Name 5 Things You See — anchor yourself in the present.
Feel 4 Things You Can Touch — reconnect with your body’s safety.
Hear 3 Sounds — remind yourself that life is still moving gently around you.
Smell 2 Scents — comfort your nervous system through familiar sensations.
Breathe Slowly — inhale for 4, hold for 2, exhale for 6 — repeat & soften.
Includes a soothing mini-mantra:
“You are not alone. You are safe to pause. You are allowed to rest.”
Grounding isn’t about escaping emotion — it’s about creating safety inside it.
This worksheet helps you calm your body, quiet your thoughts & bring yourself back to peace — one breath at a time.
Download your After a Breakup Grounding Worksheet now.
Because healing begins the moment you stop running from the feeling — and start breathing through it.