How to use grounding techniques at work

[Dolphin Lady]

Hi, I was wondering how I can use grounding techniques to help me when I am triggered at work? I work in an environment that is very triggering to me due to my past trauma.
Does anyone have ideas about simple, quick and effective techniques that really work? I am not aware when I get triggered at the moment and they can come out of the blue!
Thanks for your help.

 

[Suzetig]

I used to have a terrible time at work. A couple of things that helped me was where possible getting fresh air - coffee break was spent outside, I went for a quick walk at lunchtime, any opportunity I got. I also kept a calming tea (for me a ginger tea) that I would make and sip through the day, the warmth of the spice really helped keep me grounded and I find hot drinks comforting. I also kept a really nice scented hand cream on my desk and would use that when I felt really triggered - the combination of the scent and the soothing motion of smoothing it on really helped with stress.

These things helped keep me functioning in the most dysfunctional of environments, some might work for you too.

 

[Dolphin Lady]

Thank you for replying. I might go and get myself some nice strong scented hand cream tomorrow, that is a great idea! Problem is that I had a massive flash back out of the blue at work and ended up sobbing for an hour and feeling like I wanted to run, it was unexpected and completely threw me off guard. I think maybe I need to keep something with me all the time? I am fairly newly diagnosed.

 

[Suzetig]

It might be worth learning some breathing exercises to help ground you - 4 square breathing is good - basically breath in for a count of four, hold for four, breath out for four, hold for four and do it 4 times. Keep repeating the pattern until you feel calmer. Actually it's worth doing it as a breathing exercise morning and night so that when you need it, it's already second nature to you.

Grounding can be as simple as looking around the room, finding reminders of the here and now (click on the wall, calendar etc) listening for sounds you can hear, colours you can notice etc you don't necessarily need to carry anything or use anything as such. If you think it might help try carrying a strong breath mint or sour candy to suck on then feeling triggered - anything that brings your senses back to the present.

It's easy to say but try not to start feeling anxious about possibly having another flashback - it happened, was horrible, but you got through it. If it happens again you'll get through it again. It's important because you could end having anxiety attacks for fear or having anxiety attacks.

 

[shimmerz]

I use super sour candies while I am at work. Brings me instantly back into my body. Also, hot candies help too, but I found the sour ones work the best for me.

 

[ladee]

I am more of a "visual grounder" . Looking around, seeing things that bring me back to NOW.
Fear has a way of feeding off itself. So distraction helps our brain refocus that we are not in danger.
Welcome to the Forum!

 

[Deleted member 37085]

Welcome! EMDR Therapy for me was the only trauma therapeutic modality that would stop my flashbacks as I was having them all day long and for years. I've appreciated what I've above read and how other members here have dealt and are continuing to face and deal with staying in the moment...in the here and now.

I am finally stayed in the here and now again thanks to EMDR Therapy...and now I am having to learn for the very first time in my life how to fill my life in the present tense and time since I'm no longer flashing back into my dark and horrific past.

For me it is difficult learning for the first time ever how to fill my days now with love, care, compassion for self as well as for others and also practicing finding my joy and happiness (tall order).

I used to sit and was so very stuck in the grotesque and pain-filled past sexual, verbal and physical abuse memories prior to EMDR Therapy until again this modality numbed the wicked and constant former trauma memories/events. And I am beyond grateful now oh so grateful.

And this in and of itself is so very difficult...this living in the moment...in the here and now...but doable one day at a time. You are not alone. Wishing you well and that you will try whatever above-suggested methods here you feel may work for you in dealing with the flashbacks, triggers, and trauma memories/events. Peace and Love.

 

[Dolphin Lady]

Thank you all for your kind words. I will try some of these ideas. I have started a little book where I am putting quotes that are positive and uplifting, also photos of my family looking healthy and happy. I aim to have this in my bag at work so can pull it out when I start to feel triggered. I am hopeful that this will help to ground me. Just dont want a flash back like the one I had a few weeks ago! I had no control over that at all!