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Grounding 101

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How do you remember to ground yourself when this is happening? It comes on so fast and without warning.
My therapist got me into the habit of making regular body scans. Looking for tension in my body and to take a few minutes to ground myself.

I no longer see a therapist but still practice what he taught me. He even recorded an exercise which I have on my iPod and carry it with me. I find his voice very calming.
 
I can recommend this lady BloominWinter, if you want help getting present and centreing in your own energy. She's really really great...and so beautiful. I've never seen anyone who radiates so much beauty and life as this woman.

 
Something that helps me is to pinch my finger tips in a random pattern. It is the first thing I have found that will actually keep me "here". Also, writing EVERYTHING you hear someone saying, that's what helps me when I'm in church.
 
Now that I'm doing EMDR with a wonderful trauma therapist, I finally understand what grounding means to me.

Grounding is a set of well-practiced skills which help me remember that I'm in the here-and-now, safe, and alive. When I'm triggered, I get flooded into re-experiencing the same feelings and thoughts as I did during my traumas. I tend to forget that though it feels like I'm in that time again, my skills can be employed to remind myself that I am not there anymore.

Being brought into the present helps me employ the skills I have now that I didn't have back then. I am able to manage many states and levels of stress in many different places and situations in my life.

I am able to widen my world and remove some of the avoidance that ruled my social life. Because I didn't have the cognitive and communication skills to feel safe in myself, I often felt victimized by seemingly normal experiences.

Now, I have trust in myself. I've practiced so many of these skills in therapy and in real life that these skills have been internalized. I can call them up as I need to.

Now, I see stressors and triggers as opportunities to practice my grounding skills, identify triggers, and follow them back to their origins. Because once I have done that, they stop having the power over me to trigger me.
 
Well done bloom! :tup:

I think that is what I'm looking for in my thread - False accusation with paranoia. I think I am so scared of reacting as I have always done and being victimised that I'm constantly on the alert.

I need some grounding techniques to help me to let go of the barriers and deal with the accusation and also to banish the voice in my head that tells me it is going to happen over and over again. I'm stuck in a loop.
 
Now that I'm doing EMDR with a wonderful trauma therapist, I finally understand what grounding means to me.

Now, I see stressors and triggers as opportunities to practice my grounding skills, identify triggers, and follow them back to their origins. Because once I have done that, they stop having the power over me to trigger me.


That's great! I am happy for you.

I am having a terrible time being the least bit grounded when someone is angry with me. It usually escalates. I try to stay calm and clear in my first answers. But as the other person gets angry because I have said I can't do something right now I loose that. I become fearful, try to respond to the accusations but by then I am angry too. for example, From 24yr old, "Mommy, you don't do anything for me. 'I got up walked quickly to the dish washer and flung open the door to show her I had done her chore, told her I do her laundry when she asks and fold it a lot.

I kept walking to go outside and sit on the side halfwall. I lit a cigarette to calm down but she followed me still yelling. The anger triggered me badly. I didn't know how to make it stop. Finally, I pressed my cigarette into my hand. She swipped it away. I had said you are hurting me. I put it back and again she swepped it away. I repeated you're hurting me and put the burning butt back. Believe me the burn was much less painful than her anger.

Then I got down and walked off into the park. She didn't follow me. I went to a roofed area since it was raining. I knew that it would take about 20 to 30 minutes for both of us to clear our bodies of adrenalin. Then I came back and we had a calm if tense short conversation about my reaction to anger and that i was sad she saw it.

I am so ashamed. I have never self harmed before in all he twenty years of therapy.
 
((((((Mercy)))))

That sounds awful.

My therapists have done role-plays of such incidents after they come up, so we could identify a response I was able to do the next time, or the next. It does take a lot of practice.

When my kids do this, I ignore what they say and exit the situation by going to the bathroom. Whenever I try to respond 'in the moment' I'm too caught off-guard to be effective, so a power struggle gets going. But it takes two for a power struggle to escalate and by us refusing to get sucked in by their provocative statement, we reclaim our power.

The next time this comes up for you, you might try a response that you've never done before. Such as letting the comment roll off your back and refuse to accept it as true for you. If another comment is made, it's perfectly within your right to say 'since you feel that way, from now on I will not do any of your laundry, ever.' If another comment instead of an apology comes back, you can up the consequence. "Hmmm...ok. From now on, you will need to provide your own plates & silverware, and you are responsible for washing them. If you mess up mine, or leave yours lying around, you'll have to eat elsewhere."

If she calls your bluff, stay calm, breath, and find another consequence. Such as, "you will have to provide all your own food from now on."

Accept no whining, blaming, or shaming from her. Only an apology, or no discussion from you. Put in headphones if you need to.
 
((((((Mercy))))))

I know where you are coming from as I have the same problem with my sons. How old is your daughter? My sons are 20 and 22 and I no longer do their washing or their bedding, nor do I go into their rooms. They want clean clothes they do their own!

I agree with Bloom in that you do have to remove yourself from the aggression as soon as possible. I tend to go to my room, calmly and quietly, I never storm out. At first I thought it was letting them get away with it and that I'd lost but my therapist taught me that I don't have to attend every argument that I was invited to and that my lads were spoiling for a fight (too much testosterone) and I was an easy target. They took their frustrations out on me and if I stayed to fight it out they were quite happy to continue to have a go at me.

Now I remove myself from the situation and they are getting the message that Mum won't listen to their whining any more.

My therapist taught me what he calls the 'drama triangle.' Basically, because I was always bullied I was always the victim but it can lead to all kinds of trouble. Here is the simple triangle he shared with me:

P1040532.webp


Basically it works like this:

The bully wants a victim.
The rescuer wants a victim.
The victim might initially be attracted to the bully (bully doesn't show his true colours initially or victim is repeating a pattern of behaviour).
The rescuer (who is often a past victim) then tries to rescue the victim and ends up bullying the bully.
The bully then becomes the victim.

It's a bit complicated but all it means is that it is a repetitive cycle of behaviour and the only way to stop it is to step out of it. If, when our kids get aggressive with us, we retaliate shouting back then we end up as aggressive as they are. It goes for other people who attack us verbally or otherwise, we have to step out of it and break the cycle.

I also do not intervene when my lads are fighting and arguing, I let them sort it out as they are both adults and even when they do the 'Mum, tell him!' I say no and walk away. More often than not they then get upset with me but I'm either in my room, the bath or have left the house so it doesn't matter. They have always calmed down by the time I get back.

Not as easy with a younger child but you can still separate yourself and should do otherwise you reinforce bad behaviour and as Bloom said you cannot accept the whining, blaming or the negative feelings she provokes in you. She loves you but kids always know our weaknesses and will use them against us. And if you threaten a punishment (like saying she has to get her own food for a while) always carry it out otherwise she will know you do not mean what you say. (Leave punishments until you are calm and never threaten when you are angry).

Much easier said than done but non of us are perfect and we all get it wrong from time to time. I still fall for their cunning and end up fighting with them but it is getting better.

Hope this helps. x
 
I have a new added description for myself on what grounding is for me.

Grounding actions are those which shift a current distressing emotional state to a more manageable one.

I've discovered that laughter shifts my state from dissociation to feeling more present. I'm working on adding a lot more laughter each day.
 
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