Self Grounding - What Works For You?

[ClairBear226]

Anybody find good ways to pull themselves out of a flashback? I'm having a hell of a hard time lately. My hubby is great at getting me out, but he's a firefighter, and gone for 24 hours at a time. I can't depend on him to always be there. I need to find a way to do it myself. I've been reading whatever I can find. Some of the techniques sound nuts to me. I read one that said to fill a sink of water with icecubes in it. REALLY? You think I'm functional enough to do that during a flashback? Or put ice in my hand...same thing. Lemon wedges, peppermint oil.... None of these are something I can realistically accomplish. When I'm better, I sometimes have the "half-assed" flashback and can keep one foot in the here and now, but not right now. If I'm in, I'm IN.

The best piece of advice I've gotten so far is to try to put a foot on the cold floor. I've tried it, and at this point it's a struggle just to tell myself to accomplish that task. I've managed to do it, but it's tough. I can't say it shortened it, but maybe it's a "baby step" kind of thing. It's about all I can manage so far. I also read a technique that involved the senses. Naming 5 things that you can hear, see, touch, etc, then doing 4, then 3 etc. Have only just read about it, but can't seem to focus well enough to accomplish it yet.

If you've tried any of these, or have other suggestions, I'm ALL ears. Let me hear it - I'll take whatever suggestions you've got.

 

[Tinyflame]

I could be wrong but I think those are techniques for grounding, and to help prevent dissociation, not specifically to 'bring yourself' out of a flashback per se- unless you 'could', I guess (?)- but also for triggers and where they lead (physically, mentally, emotionally etc).

Sorry if I didn't explain it well. :(

 

[ClairBear226]

You didn't explain it any worse than what I've already read, then, Junebug. ;)

If I'm understanding it correctly, I don't think I have issues with disassociation. I don't "detach" or look at the situation as if it were a film reel, or happening to someone else. I actually don't think I have ever have done that, so I'm a bit fuzzy on what it means, exactly, though I've read countless descriptions of the term. When I have a flashback, I'm there, lock, stock, and barrel. No part of me wants to stay in the present, and it is very much happening to ME. Every sense I have is in the "then". They're disjointed and fractured, and often don't make much sense. They're getting more frequent, and I think they're getting longer.

 

[Tinyflame]

Yes, that is a flashback- to be 'in' it- not a movie reel exactly.

Anthony posted a good reponse to the difference between a trigger and a flashback: a trigger is like a reminder- a cologne, body type, whatever- and then you remember, are afraid etc. A flashback something triggers you- but then all of a sudden you are 'there'- a 're-living'.
(All my lousy 'words'/ description, of course, lol)

I haven't had too many FB's, but I don't think I can hear or see outside sounds at the moment(s) they occur. I can usually figure out what likely started it, not always but sometimes eventually.

 

[jo may]

I can't self ground at all yet and I tend to lean on others like my hubby and best friends. I don't even know I'm having one until it's to late, yet my husband knows when i'm having a flashback as I go white so he's told me. He talks to me or put's a dvd on that I can zone out to. I'm going through a big Disney faze at the moment, so I feel sorry for him having to go through all this.