Let's do a grounding exercise together! - Grounding Phrase Activity
Let's create a grounding phrase that you can say in times of need.
If you've seen Jessica Jones, you might have noticed that when she was in need of grounding, she would repeat "Birch Street, Higgins Drive, Cobalt Lane." This was a phrase she used to ground herself, and these were the streets she grew up which gave her a personal connection to them.
Your grounding phrase could be something like what Jessica used, or it could be something like mine which is "My name is April. I am 28 years old. I am living in ___. And I am safe." You could also just use "I am" statements like "I am safe. I am free. I am okay."
Step 1 - Think about what phrase you want to use. Do you want to recall street names? Perhaps names of your friends? Something that helps you feel calm? Or do you want to come up with a grounding phrase that affirms you are in the present now with an "I am" statement? Perhaps there is something else entirely. There really aren't rules for this, just that the phrase helps you feel grounded and connected to the present moment.
Step 2 - Say your phrase out loud. Get used to saying it. Repeat it multiple times. The goal is for this to come naturally to you so that it's easy to recall in a time of stress.
Step 3 - Save the phrase somewhere that is accessible to you. Perhaps a note on your phone. A sticky on your laptop. Whatever works for you.
Step 4 - Write it down if you can, with handwriting I mean. This will likely help with remembering it.
Step 5 - Give yourself a pat on the back for doing this. I know that it might feel strange, silly even to do this. But it is a completely valid coping mechanism. I mean, I loved seeing a superpowered human with super strength using this coping mechanism on TV because it validated it for me.
If you can, make a point of coming back to this every day to repeat a few times (I think three is a good number).
Feel free to share your phrase in the notes if you're comfortable (but of course, please leave out any potentially identifying information.) Perhaps you can inspire someone else!
