Grounding Skills

[kris]

I was not sure as to where this post fit the best so I put it here! My question is on grounding techniques, what do you guys use to stop your anxiety? My therapist recommended deep breathing, but I find that to be dumb. Sorry to those who use it and have it help them, but I want a grounding technique where people can't really tell I am trying to stop my anxiety. My therapist asked and I couldn't find the words at the time as to why I wouldn't/didn't want to do deep breathing, so it's my fault for not speaking up and saying no to that one, but anyways what else is there.

I guess I don't want to do that one because people can see me trying to calm myself and I don't want that, I don't want people to know I am different or something is wrong with me. Also my family doesn't know I see a psychologist or the fact that I was abused so to do this in front of them, would raise questions on why I am doing this, and then to why I am stressed, and so on. As it is now if I have a flashback or anything I have learned to supress any and all outward emotions and bury them deep inside so they wouuldn't know something was wrong with me.

I plan on mentioning this at my next appointment, but wanted some thoughts for what to do in the mean time. Thanks

 

[kers]

I do deep breathing very quietly, so I don't think other people notice it. I take a breath in for five counts, hold it five counts, and let it out for five counts. I am self-conscious, too, so I often try to take a bathroom break to do this. Other things I do include brief safe place visualizations, picturing myself in the therapy room (a real safe place), and running a sort of self-talk tape in my head, phrases that my counselor and I have talked about together. This makes getting through the moment a bit easier.

 

[bonnecanyon]

Deep breathing does not have to be obvious. Think about when you sigh - and just do that a few times in a row - no one will notice. Another thing you can do is change your posture - if you are standing sit down (or take a few steps) or if you are sitting stand up. Get a drink of cold water. These may seem small, but they work for me. It's my "intention" of why I am breathing or changing my posture that makes it work.

Hope this helps you.
BC

 

[anni]

Please don't think this is too silly, but you asked what various people do so noone notices. It's just that some things 'work' for me which I never thought would until I was paniced and tried them. When I do the breathing ( also the 5 count in, hold 5 and release 5) I also visualize quite literally being rooted to the ground, and the anxiety getting pulled out of me. Yes it sounds a little kooky, but for whatever reason works.:)

I think I also get some relief from being distracted by thinking how funny it would be if anyone knew what I was doing.

Take care,

Anni

 

[GodSeeker]

Have you tried humming some joyful song you like? Sometimes that works for me.