Trauma Toolbox : Grounding: What Works For Me

[BloomInWinter]

I'm so new to this diagnosis but am struggling to find grounding items, behaviors, etc.

I have found a picture of my kids that always brings me comfort, so I'm carrying that around in my barely-used 'trauma journal' and trying to fix that in my head for when I need it.

 

[Mark Dust]

Hi BloomInWinter,

Grounding is the process of putting yourself in the present moment. Grounding is useful for when you start to feel overwhelmed and need to start putting on the brakes to the overwhelming sensations. Grounding is as simple as bringing your attention to how the ground is supporting your feet, the chair is supporting your back and thighs. What this does is bring the limbic and brain stem regions of the brain into the present moment and stops the story in your head that is causing the overwhelming sensations. Next you move into resourcing, which is where the picture of your kids comes into play. When you look at the picture of your kids, notice what sensations are happening in your body. There are many different sensations you could experience. The sensations can be positive, neutral, or negative. When you are resourcing, focus on the positive sensations that arise when you think of your kids or any other positive person, place, or thing that brings you a sense of joy. Now just keep focusing on the positive resource sensations until your activation level comes down. What you are doing is actively engaging the parasypmathetic nervous system to slow down the activation you are feeling caused by the sympathetic nervous system. Hope this helps!

Mark

 

[BloomInWinter]

Thank you so much for the clarification! I need this so bad right now. I think I can use this right away. What else is helpful for grounding? Am so worn out from the hyper- stuff.

 

[hope4]

Some very good information given. I have found that I say to myself "This is Wednesday October 23rd 2010, or whatever date it really is. I say " This is now, not then". It is staying in THIS moment that helps keep you grounded. I do understand about your children, I know I try even harder because they are my reason for living and getting through this.
Take care of yourself:smile:

 

[Deleted member 6617]

It helps to engage all your senses in the moment. Light a scented candle or put on perfume that you like. Get an ice cube and feel the cold on your arms or face. Listen to music. Look at a tree or leaf and describe it in detail. Count backwards from 100 by sevens. Eat something especially good or spicey or sweet. Anything that will engage your senses to the here and now. Smell, feel, hear, see, and taste. Hope this helps.

 

[BloomInWinter]

I posted this thread shortly after formal diagnosis and joining this site.

I'm happy to say grounding is MUCH easier for me now. I have many effective, well-practiced grounding skills. I'm so glad grounding is something that can be learned.

There's a later thread which has many ideas I still return to for suggestions, reminders, etc. It's at https://www.myptsd.com/threads/grounding-101.12459/

 

[Deleted member 10686]

It helps me to repeat a phrase or mantra in my head, non stop until this new thought is louder than the memories and other things triggering me.

My therapist also taught me EFT tapping (I think it's called eft?) which I somewhat helpful, you tap on various pressure points.