Grounding 101

[BloomInWinter]

Hi,

What exactly is grounding? I thought I understood it as drawing myself back to the present, physical self but now I'm not sure I even have that idea straight.

What do you do to ground yourself? How do you keep from 'leaving' when feelings become intolerable? Any help is appreciated.

Thanks!

 

[James B.]

Think the term comes from meditation. Aside from that, honest I really have no idea. LOL.

 

[Lady of Longbourn]

It's like to 'stay' and not leave your body. If/when your T uses EMDR with you, the buzzing in your hands will help you stay in your current place. You stay grounded so you don't get 'lost' in your memory's and have a flashback...

Help?

 

[Iam]

Exactly Ayesha. Bloom, from what I have learned so far you are right on. Grounding is to help keep us in the present. It can be done in different ways and while one may work for me, something else may work better for you.

Here are some of the ways I am learning about: Hold something frozen in your hand; notice your surroundinds, what are the colors, what would the object feel like if you were to run your hand over it, what sounds do you hear, what do you smell? Do something physical - cleaning, riding your bike, walking, jogging (whatever) and think about how your body feels, what do the muscles feel like when they are moving, what does the air feel like on your skin? etc. Listen to music and notice the different instruments.

It's really hard to do when you are starting to dissociate so practicing these skills when you aren't triggered is important. Also learning what your potential triggers are, the early physical signs and your thought patterns of when you are starting to dissociate is important so you can start grounding right away before you get too deep into the dissociation.

I am working on these skills myself right now. When I am feeling good it seems ridiculous to be doing, but when I am feeling triggered it's like oh yeah.....god I wish I had been practicing more.

I hope this helps ;o)

 

[BloomInWinter]

Some great lists of grounding techniques;
Source: [DLMURL]http://cetcetera.wordpress.com/2010/08/12/grounding-techniques/[/DLMURL]

• Get ice or ice water
• Breathe – slow and deep, like blowing up a balloon.
• Take your shoes off and rub your feet on the ground.
• Open your eyes and look around. See you are in a different place than then.
• Move around. Feel your body. Stretch out your arms, hands, fingers.
• Peel an orange or a lemon. Notice the smell. Take a bite. Focus on the taste.
• Pet your cat, dog or rabbit.
• Spray yourself with favorite perfume.
• Eat ice cream! Or any favorite food. Pay attention to the taste.
• Hold a stuffie. Pay attention to the feel of it.
• Repeat “this is now, not then”
• Call a friend, or your T.
• Take a shower.
• Take a bath.
• Go for a walk. Feel the sunshine (or rain, or snow!)
• Count nice things.
• Dig in the dirt in your garden.
• Turn lights on.
• Play your favorite music.
• Hug a tree!
• Touch things around you.
• Frozen Orange – put your nails into it – the cold and the smell can bring you back

• Pull up the daily newspaper on your browser. Notice the date and read a current article.
• Stomp your feet to remind yourself where you are. Press your feet firmly into the ground.
• Try to notice where you are, your surroundings including people, sounds like the t.v. or radio.
• Concentrate on your breathing. Take a deep cleansing breath from your diaphragm. Count the breaths as you exhale. Make sure you breath slowly so you don’t hyperventilate.
• Cross your legs and arms. Feel the sensations of you controlling your body.
• Call a friend and ask them to talk with you about something you have recently done together.
• Take a warm relaxing bubble bath or a warm shower. Feel the water touching your body.
• Mentally remind yourself that the memory was then, and it is over. Give yourself permission to not think about it right now.
• Keep a rubberband on your wrist and pluck it — feel the slight sting as it touches your skin.
• Realize that no matter how small you feel, you are an adult.
• Go outside and sit against a tree. Feel the bark pressing against your body. Smell the outside aromas like the grass and the leaves. Run your fingers through the grass.
• If you are sitting, stand. If you are standing sit. Pay attention to the movement change. Reminding yourself — you are in control.
• Rub your palms, clap your hands. Listen to the sounds. Feel the sensation.
• Speak out loud. Say your name or significant others name.
• Hold something that you find comforting, for some it may be a stuffed animal or a blanket. Notice how it feels in your hands. Is it hard or soft?
• Eat something. How does it taste, sweet or sour? Is it warm or cold?
• If you have a pet use that moment to touch them. Feel their fur and speak the animals name out loud.
• Visualize a bright red STOP sign to help you stop the flashback and/or memory
• Step outside. If it’s warm, feel the sun shining down on your face. If it’s cold, feel the breeze. How does it make your body feel?
• During a non-crisis time make a list of things that are in your house and what room they are in. Give this list to friends that you can call during a flashback so they can help remind you what is around you.
• During a non-crisis time make a list of positive affirmations. Print them out and keep them handy for when you are having a flashback. During a flashback read the list out loud.
• Take a walk outside and notice your neighborhood. Pay attention to houses and count them.
• Listen to familiar music and sing along to it. Dance to it.
• Make a list of known triggers and give it to your therapist. Ask them if they can help you find a way to desensitize those triggers so they aren’t quite so powerful.
• Write in your journal. Pay attention to yourself holding the pencil. Write about what you are remembering and visualize the memory traveling out of you into the pencil and onto the paper. Tear the paper up or seal it in an envelope. Give it to your therapist for safekeeping.
• Go online and talk with an online friend. Write an email.
• Imagine yourself in a safe place. Feel the safety and know it.
• Watch a favorite t.v. program or video. Play a video game.
• If you have a garden, work in it. Feel your hands running through the dirt.
• Wash dishes or clean your house.
• Meditate if you are comfortable with it.
• Exercise. Ride a bike, stationary or otherwise. Lift weights. Do jumping jacks.

 

[Fireball]

I have an inner dissociation-scale from 0 till 100. I am never under 30 whioch means you are fully part of the situiation now. The most time I am around 55. Most of the tchniques you mentioned before help me to stay under 70. When I have 70 I have a straight sequence of skills: 1. a duck out of metal which makes a very loud noise 2. Tiger balm 3. I go around and look around and collect colours 4. I put my head under very cold water. I trained very hard to do those things when I lose the connection with the world around. It really helps me.

 

[BloomInWinter]

Weird how things that worked right after my diagnosis aren't hard anymore...

But the simple things? Just not as enjoyable as pushing for those which are qualitatively more 'fun'...progress?

 

[Grace11]

I notice what is going on in the here and now. For instance, I was having a severe panic attack at home, which is really odd for me, and I forced myself to notice what I saw and felt. I felt my feet on the tile. I saw the white toilet to my right. It was running when it shouldn't have been and so it was making a sound. I focus on using my senses and while I am doing that, my brain is too busy noticing to let much else intrude. It doesn't work for me for a long period of time, but it does bring me back to earth.

 

[BloomInWinter]

Back to basics for me....AGAIN! :(

 

[BloomInWinter]

Having to find yet more....

Running my hands under warm water.
Finding 5 things that are blue....then 5 that are green....the yellow....repeat as long as possible/necessary.
Putting on some hand lotion.
Googling 'images children smiling' then taking in all the pics of happy kids.

 

[KP the nut]

This is a great thread. I am copying them to carry with me, some I know but it is good to be reminded to do the basics which are so easy to be forgotten.

You know you have PTSD when you have to be reminded to breathe :roflmao:

 

[BloomInWinter]

You know you have PTSD when you have to be reminded to breathe :roflmao:

...or pee. :rolleyes: