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GROUNDING TECHNIQUES (VA resource)

Trauma = flashbacks, anxiety, other uncomfortable symptoms.

Grounding = Helps control symptoms by reFocusing attention (away from thoughts, memories, worries) ReFocus on the Present Moment.

 

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Purposely take in details of your surroundings

(all 5 senses); strive to take in details.

 

* 5 things YOU CAN SEE?

Notice small details, light reflections, patterns on a ceiling

* 5 things YOU CAN FEEL?

Feel sensation of clothing or sun on your body, the chair you are in. Pick up/Check out an object

* 5 things YOU CAN HEAR?

Pay special attention to familiar/tuned out background sounds: clocks, traffic, trees blowing

* 5 things YOU CAN SMELL?

Try to notice smells in the air around you like mowed grass or air freshener.

* 5 things YOU CAN TASTE?

Carry gum,candy small snacks. Pop one in and focus closely on flavors

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3 types of GROUNDING:

3 types of GROUNDING:

 

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talkingto yourself in a very kind way)

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talkingto yourself in a very kind way)

ypes of GROUNDING:

3 types of GROUNDING:

 

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talkingto yourself in a very kind way)

 

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talkingto yourself in a very kind way)

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3 types of GROUNDING:

 

– MENTAL (focusing your mind)

– PHYSICAL (focusing your senses)

– SOOTHING (Talking to yourself in a very kind way)

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MENTAL GROUNDING

  • Describe your Environment in Detail

  • Play a “CATEGORIES” game with yourself

  • Decsribe an everyday activity in great detail

  • IMAGINE (use a pleasant or comforting mental image)

  • Read Something, saying each word to yourself

  • USE HUMOR ( think of something ridiculous)

  • Count to 10 or say the alphabet ...VERY SL O W L Y

 

PHYSICAL GROUNDING

  • - Run cool or warm water over your hands

  • - Grab tightly to your chair as hard as you can (notice sensations)

  • - Touch Various Objects around you (pen, table, wall- compare items)

  • - Carry a GROUNDING OBJECT in your pocket

  • - Notice your body- wiggle your toes, feel your posture

  • - STRETCH – extend your fingers, arms, legs as far as you can, roll

  •    it out

  • - CLENCH/release your fists

  • - Jump up & down- Shake It Off

  • - Eat something- savoring it- fully experience the food

  • - FOCUS on your Breathing (notice inhale/exhale; Say pleasant word       on exhale)

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SOOTHING GROUNDING

  • Say Kind Statements (encourage your self)

  • Think of Favorites (colors, animals, food, season, shows)

  • Picture people you care about (photos?)

  • Remember words to an inspiring songs, quote or poem

  • Say a Coping Statement (“I got this”; “this too shall pass”)

  • Plan a Safe Treat for you ( candy, dinner, warm bath)

  • Think of things you look forward to (hikes- training)

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Practice – FIND WHAT WORKS BEST for YOU! Start Grounding early before it gets out of control!

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Grounding = set of simple strategies to help detatch from emotional pain

(re: anger, anxiety, sadness, self-harm) 

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Grounding: Centering, Distracting, Creating a Safe Place, Healthy Detachment

 

Grounding : Anchors you, giving you a chance to regroup/calm down

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Grounding: Temporary way to gain control over your feelings and de-escalate

 

Grounding can be done anywhere, anytime and under the radar

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Learning to Handle Triggers and Physiological Response- CALMING DOWN – gives you the opportunity to eventually return and address the problem that is triggering the unpleasant emotions

BODY AWARENESS – brings you into the Here & Now (outta the Zone)

* pay special attention to the physical sensations created by each step

 

1. Take 5 long, deep breathes thru nose; exhale thru puckered lips.

2. Place both feet flat on the floor. Wiggle your toes. Curl/Uncurl your toes several times. Focus.

3. Stomp your feet on the ground several ties. Pay attention to your feet and legs on impact.

4. Clench your hands into fists, release tension. Repeat 10 times.

5. Press palms together. Press them harder/ hold 15 seconds. Pay attention to sensations.

6. Rub Palms Together Briskly. Notice Sound and Feeling of warmth.

7. Reach overhead- touch the Sky. Stretch 5 seconds; bring arms down & Relax at sides.

8. Take 5 more deep breaths and Notice the Feeling of Calm in your body.

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MENTAL AWARENESS – taking your mind off uncomfortable thoughts and feelings

 

  • Name Objects you SEE

  • Describe steps in detail – something you know how to do well

  • Count backwards from 100 by 7

  • Pick up object – describe in detail (color, texture, weight, size, scent, etc)

  • Spell your full name, and the names of three other people- BACKWARDS

  • Name all your family members, ages & favorite  activity

  • Read something backwards, letter-by-letter; Practice for a few minutes

  • Think of an object & DRAW IT in your mind, or in the air with your finger

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