Groundwork
The right grounding technique for the moment you're in. Tell Groundwork how you feel and where you are, and it walks you through one step at a time.
Download free for Windows For cliniciansFree. No account. Nothing leaves your computer.
How it works
Four quick taps, then a guided technique. Built for moments when thinking clearly is hard.
How do you feel?
Overwhelmed, numb, unreal, or steady.
Where are you?
Home, work or out in public, in bed, or driving. Pick 30 seconds or a few minutes.
Get a match
One best-fit technique plus two alternates. Turn off senses you can't use right now.
Follow along
A breathing pacer, timed steps, or tap-along 5-4-3-2-1. Then check in: better, same, or worse.
Not just a list of techniques
Grounding isn't one-size-fits-all. What helps panic can make numbness worse. Groundwork is designed by a licensed psychologist to match the technique to the state.
Matched to your state
Calming options when you're overwhelmed. Eyes-open, body-based options when you feel numb or unreal.
Knows what to avoid
Breath-focus isn't offered when you feel unreal. Activating techniques aren't offered when you're already overwhelmed.
Fits where you are
Driving? You'll only see driving-safe options, with an "eyes on the road" reminder.
If it isn't working
Answer "worse" and Groundwork suggests a different direction, not more of the same.
60 techniques
Senses, movement, orienting, breath, thinking tasks, and connection with a pet or a safe person.
Private by design
No account and no tracking. Favorites stay on your own device.
A few of the techniques inside
For clients
A calm, simple guide for hard moments, between sessions or anytime.
- Step-by-step guidance with timers
- Optional calm animation (respects reduced-motion settings)
- Save favorites for next time
- "In crisis?" help always one tap away
For clinicians
A full clinician deck to build a personalized grounding plan with your client.
- Filter by state and setting, or search
- See the rationale and "not offered for" notes for each technique
- Add techniques to a handout and reorder them
- Print, save as PDF, or copy as text
- Optional "everyday steadiness habits" section
Built with safety in mind
- An "In crisis?" button is always visible, pointing to your local emergency number, 988 in the US, and findahelpline.com.
- Techniques are never pushed toward extremes, like ice or "temperature shock."
- Pet and person techniques only appear when you say one is with you.
Get Groundwork free
For Windows. Install in a minute and keep it ready for when you need it.
Clinicians: see how System Map helps you map and track complex presentations.
Groundwork is a self-help tool. It is not therapy, diagnosis, or emergency care. If you are in danger or crisis, call your local emergency number or, in the US, call or text 988.