Illinois Coalition Against Sexual Assault

When stress, anxiety, panic, or overwhelming emotions take over, grounding techniques can help bring you back to the present moment. 💜 Our Counselor's work with clients to develop tools for regulation.

One simple tool is the 5-4-3-2-1 Grounding Technique using your five senses:

👀 5 things you can see
✋ 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

This technique helps slow racing thoughts, regulate your nervous system, and reconnect you with your surroundings.

Grounding does not erase difficult emotions, but it can help you feel safer, calmer, and more in control during overwhelming moments.

Be gentle with yourself. Healing and regulation take practice. 💜

ACTION ALERT!! ICASA needs you to call your Illinois state Senator TODAY to ask for a YES VOTE on HB4990- an important amendment to the Preventing Sexual Violence in Higher Education Act (PSVHE) to better protect student survivors. Senate phone numbers are available in the directory at www.ilga.gov - ALSO please send an email using our Fast Democracy tool, and it will go to both your Senator and Representative: https://fastdemocracy.com/campaigns/1muHtKwxt/Ask-Your-Legislators-to-Vote-Yes-on-HB-4990

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Have you ever wondered exactly how we help survivors of sexual assault? Here is information on some of the services that we provide to the community. Feel free to DM us with any questions that you may have or how you can become more involved with PCASA. We're always looking for new community partners!