What Types Of Grounding Techniques Do You Do?

[ms spock]

I am really interested in the types of grounding techniques that you all use.

I realised that though I have done work on this long ago. I am not doing so well with it at this time.

What types of grounding strategies do you use?

 

[Bedbug]

The last time I needed to ground myself, the phrase "something old, something new, something borrowed, something blue" popped into my head. I don't know why, but I went with it. I looked round the room and named as many of each thing as I could. Old, new and blue were easy enough to find a few examples of, but borrowed had me stumped. I just couldn't see anything. In the end I settled on the clock: borrowed time! This exercise kept my mind occupied and stopped me floating away to I dare not think where.

 

[franciemarnie]

Traditionally I feel for sensation in my body, like how do my feet feel (buzzing, pins and needles, burning, pressure, etc) because I always have so much energy moving mostly on my left side.

If I am sitting sometimes I will pump my legs up and down like I am running.

I might ask myself what do I see, smell, taste, hear, feel right now?

Last night I did the thing someone else mentioned of finding five blue items in the room and then I did black, etc.

Sometimes I smell a free sample of wonderful smelling men's cologne.

 

[keifer]

For grounding, cold frosty air on my face has worked the best lately. A touch of a tree branch. Something to bring me back to this reality.

I've also used music like a favorite song, breathing, stretching to feel the stretch, holding a coin I made in memory of Keifer.

 

[Bedbug]

I also like to look for things which are in my life now, but which I couldn't have had as a child (when I was being abused). For example, my mobile phone, my iPod, my husband's shoes, my dogs. Anything at all that I can see in the room that helps me to know that the event I am thinking about is in the past, a memory, I survived it, I am an adult and I am safe now.

 

[Me Myself and I]

The best thing about grounding and other similar techniques, is the fact that you can personalize them the way you want, you never have to stick to a certain "model".

I have tried many times to ground myself using certain ways, but it did never actually worked quite well!! Until once I sat on the floor, closed my eyes and imagined myself transferring all the negative energy within me and all the bad thoughts into the ground, the ground would absorb them, recycle them into strong trees and beautiful flowers, and then from them back to me. Nice, fresh and clean.

I must say, I was quite surprised by the results!! :D

 

[jocko]

Re learning how to breathe, that's the most important one. When I started I could finally feel how oxygen starved I was & what it was doing to my body. A load was lifted in the first five minutes and the thoughts weren't quite as loud anymore. Such a simple thing, its amazing.

 

[Emma13]

Music, books, I make something. Usually origami cause it only requires paper and my hands and I can take it anywhere.

 

[franciemarnie]

I once had a very difficult time with my mind and intrusive thoughts when I was away from home like walking to the bus and taking the train to work. I used to literally narrate now I am walking down this street, I see that old tree, I see a cat in that window, I see a crack in this sidewalk, I see a red car coming about to turn, etc.

 

[Survivor2Thriver]

Depends on the visual or thought presented. The best one that works for me is repeating "Don't let idiots ruin your day." Or "FFS none of this is my problem." (Sing) Cowards they were cowards they are cowards they will always be. Dance. Other times visualizing sunflowers and feeling the sun helps. Smile and remind myself I made it out alive. Remind myself I'm happy. Thank God. Spraying ammonia makes me laugh. Cry if needed. Blast music. Breathe. Endless list really...

 

[Abstract]

I'm sure I will forget lots but here is some to start: Most importantly mindfulness. All the time, everyday, I try to pay attention and stay aware. I look for sight, sound etc. Journalling really helped with this too and was life changing. I did hours every day for many years that specifically looked at what happened in that day and how I felt or didn't. It helped refocus me on staying present and aware. It also enabled me to start being able to manage my life a little and know what was happening in it. These two things changed life and dissociation for me.

Body awareness seems to trigger a lot of stuff so I don't do that but I do think of where my body is in space and try to feel its connection to ground or chair. Orientating myself in space rather than in body seems to work better.

I ask myself my age, name, where I am, who the prime minister is and what date and day it is. I pick out all the red, black and blue items in the room and say them out loud. I smell peppermint oil. I count backwards. I play really loud music.

One of favourites that seems to work when I am particularly vulnerable in a general way and have had emotional or other flashbacks is cuddling in my large, dense furry blanket. I need to build some sense of external boundaries around me.

Rocking is a good one and can help me and wrapping something tightly around me can be helpful depending on what is happening with me. A pashmino for example. Even hugging myself can be good. Keeping my eyes and body moving is preventative.

Walking in the fresh air can help sometimes. Colouring in adult colouring books. I have a pet stone that is a link to the present that I can touch and hold onto. I rub my hands and fingers. I press my palm over my forehead and push forwards. I remind myself who I am and what I am presently doing.

If I am around aggressive people or a stressful environment I imagine a transparent protective bubble around me as a shield or bright light shining on me in protection or imagine roots going from my feet into the ground.

Other than general preventative grounding I find what works in a crisis situation varies and I sometimes need to scroll through different things until I find something that helps. I also try to catch things early if I can.

 

[FindingMyself88]

I have really had to use grounding techniques lately, so i use several different ones.

1) if I am at home, I get my hamster out of her cage and play with her. The feel of her little paws and body walking over me centers me, plus she can be fast so i have to stay in the moment to keep from dropping and hurting her

2) I often pinch my legs/thighs or twist a hairband around my fingers. I keep a hair band with me at ALL times

3) if I am really desperate or at work, I hold a piece of ice in my hand

4) As others have said, counting or noticing objects. This only works for me if I catch it in the beginning stages.