What's Your "ICE"

We all need to ground ourselves when emotions feel overwhelming.

When we’re stressed, anxious, or emotionally overwhelmed, our minds tend to race with fear, worry, or self-criticism. In those moments, we don’t always need to “fix” the emotion, we simply need something that shifts our attention and grounds us in the present.

Just like ice helps with migraines and panic attacks by shocking the body and calming the nervous system, we can all find our own version of “ice”: something that interrupts the overwhelm and brings us back to ourselves.

Think of what suits you the most:

• Holding a piece of ice or splashing your face with cold water

• Walking barefoot on grass

• Painting, journaling, stretching, or deep breathing

• Watering your plants, making tea, or organizing a drawer

• What else?

  
  

These actions may seem small, but their power lies in the pause they create, the space between emotion and reaction.

They offer a moment to breathe, observe, and re-center.

Ask Yourself:

• What small action helps you feel more grounded?

• When was the last time you felt safe, present, and calm?

• What helped you feel that way?

• What sensory experiences (touch, scent, sound) calm your nervous system?

• What’s one thing you can do next time when the negative thoughts come rushing into your mind affecting your emotional state?

You don’t need to do it perfectly.

You just need to reach for something that holds you gently.

Just like ice does for the body, your anchor does for the heart.

Think About It…