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[ #13 Iriel ] we are action comic now
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Random things that help when I’m dissociating (that I don’t usually see talked about): •making sure I’m in a cool place (warm/stuffy places seem to make it worse) •focusing on my feet and the way they feel on the ground and feeling the energy in them •imagining a string going through me and someone pulling it up so I stand up straighter •noticing not only the things around me, but paying special attention to how far away they are in relation to me •moving around and making a lot of purposeful movements so I don’t feel as trapped •thinking about the feeling I get after being perfectly full from a good dinner, or the feeling I get getting out of a pool when the cold air hits you •noticing my breathing without feeling too pressured to change it right away (note: this took me a LONG time to learn how to do) •singing out loud •trying to say out loud or to someone else everything that I’m feeling so that I don’t get too caught up in my own head •pressing down on my neck and swirling my fingers around on my palm •washing my face with cold water •petting my dog or having him lie down on top of me •using a scrub or textured massage bar with peppermint or cinnamon or anything else tingly in it (the lush Wiccy Magic muscles one is unbelievable) •reminding myself that this feeling has always gone away before and it will go away eventually, and that all I can do right now is try a bunch of different things until something works
Grounding
WHAT IS GROUNDING?
Grounding is a set of simple strategies to detach from emotional pain for example (cravings, self harm urges, emotional eating behaviour etc.) Grounding can also be a way of returning your attention to the outside world and away from yourself. In the case of dissociation.
WHY PRACTICE GROUNDING TECHNIQUES?
When you are overwhelmed with emotional pain, you need a way to detach so that you can gain control over your feelings and stay safe. As long as you are grounding, you are more likely to be able to overcome urges. Grounding ‘anchors’ you to reality.
Many people with PTSD and dissociative disorders struggle with either feeling too much (overwhelming emotions and memories) or too little (numbing and dissociation). In grounding, you attain balance between the two—conscious of reality and ability to tolerate it.
GUIDELINES:
§ Grounding can be done any time, anywhere and no one has to know.
· § Use grounding when you are: faced with a trigger, having a flashback or dissociating.
· § Keep your eyes open, look around the room, and make sure the light is good to stay in touch with the present.
· § Rate your mood before and after to test whether it worked. Before grounding, rate your level of
· § emotional pain, or your level of dissociation. Then re-rate it afterwards. Has it gone down?
· Try not to make judgements or think negatively. The idea is to distract from the negatives.
· § Stay neutral—no judgments of good or bad.
· § Focus on the present, not the past or future.
· § Grounding is much more active than relaxation exercises and focuses your attention.
Grounding is deemed to be a better way of coping with PTSD and dissociative disorders than relaxation practice. As during relaxation the focus is too much within the body, which at the worst may bring on flashbacks.
WAYS TO GROUND
MENTAL GROUNDING
o ♣ Describe to yourself in detail your surroundings: For example “The walls are white, there are three pink chairs and a blue sofa. There is a picture of a brown border collie on the wall with a gold frame around it.” You can do this out loud if appropriate, or in your head if you are in public.
o ♣ Play a game like “Scattergories” in your head or with a friend or family member. Choose a letter of the alphabet and try and come up with as many examples of a category you choose as you can. For example C … Boys names: Christopher, Curtis, Carl, Charles etc.
o ♣ Do an age progression. IThis can be particularly useful if you have dissociated or regressed to a younger alter or state. For example in my experiences I have an alter who is three. So I might say… Now I am four, I am at home with Mummy and Daddy and I can do (an example of an age appropriate activity) alone. Work your way up until you are back to your current age. This may not always work for little alters, but can help.
o ♣ Describe an everyday activity in great detail. For example if you like gardening “I open the shed door and pull out the lawn mower, I connect it to a power supply and climb on. I turn the key and put it into drive….”
o ♣ Imagine. For example make up a nice little story in your head, or out loud. “I am putting some roller skates on, and I am slowly gliding away from all my emotional suffering down a beautiful smooth lane, having fun listening to my favourite music LOUD!”
o ♣ Say a safety statement. ‘My name is _________; I am safe right now. I am in the present, not the past. I am in _____________ the date is _____________.
· ♣ Read something, saying each word to yourself. Or read each letter backwards so that you focus or the letters and not on the meaning of words.
· ♣ Use humour: For example have a “Funny Memory Bank” where you store up your favourite witty moments for those detached, rainy days.
· ♣ Count to 100 or say the alphabet very slowly or very fast.
· ♣ Repeat something meaningful to yourself, such as a prayer or quote. For example you could use the Serenity Prayer.
PHYSICAL GROUNDING
û Run cool or warm water over your hands.
û Grab tightly onto your chair as hard as you can.
· û Touch various objects around you: a pen. keys, your clothing, the table, the walls. Pay close attention to colours, weights, textures etc.
· û Firmly stamp your feet on the floor, literally grounding yourself. Feel the tension of your feet against the pressure of the floor.
· û Carry a ground object in your pocket—a small object such as a rock, stone, crystal, bead, piece of string or cloth, or a stress ball that you can touch whenever you feel triggered.
· û Jump up and down.
· û Stretch reach upwards and pull yourself tall. Extend your arms, legs, fingers and toes.
· û Walk slowly, noticing each footstep.
· û Eat something yummy. Notice the flavours, textures and feelings that come up for you.
SOOTHING GROUNDING
· ♥ Use Cheerleading statements, as if you were talking to a small child. For example “You are having a difficult time adjusting to these chanes, but you are doing so well. You should be proud of yourself.”
· ♥ Think of favorites. Think of your favorite color, animal, season, food, time of day, TV show.
· ♥ Picture people you care about. Even get a photobook made of positive pictures or pictures of people you love! Such a simple nice way to ground, and you can get A4 photo books at the moment from GroupOn for under £7!! (I in no way endorse them I just thought it was a good offer!)
· ♥ Remember the words to an inspiring song, quotation or poem that you like or feel positively about. Maybe write out the words and decorate it for your wall.
· ♥ Remember a safe place. Describe a place that you find very soothing it could be when you went on holiday to the beach, or walking in the woods. Or just a time you felt safe and peaceful at home in your living room or in bed.
· ♥ Plan out a safe treat for yourself, such as a trip to a coffee shop with a friend, making a nice dinner or a bath with some nice toiletries or candles if you feel safe to use them
· ♥ Think of things you are looking forward to in the next week. Perhaps schedule your time so you build some structure for chores and pleasurable activities. It can help to know what you are doing and also not just sit at home with nothing to do. This can cause difficulties.
WHAT IF GROUNDING DOESN’T WORK?
♠ Practice as often as possible. Even when you don’t feel overwhelmed or dissociative. This way it will come more naturally to you when you are struggling.
♠ Practice faster. Speeding up the pace gets you focused on the outside world quickly. ♠ Try grounding for a Ioooong time 20 mins at least, and then repeat !! ♠ Try to notice whether you do better with physical or mental or soothing grounding.
♠ Create your own methods of grounding. Any method you make up may be worth much more than those you read here because it is yours.
♠ Start grounding early in a negative mood cycle. Start when you begin to feel the early warning signs of dissociation or when you have just started having a flashback.
A lot is changing and I couldn’t be more happy this life is full of surprises
Let your bright light shine happy Leo season
Hello loves, my name is Aurora. I am a trans woman, if you aren’t sure what that means it means I was assigned male at birth and have transitioned to be a woman. Some trans people choose not to have surgeries, I am not one of them. I am proud to say that by June 2019 I will have gotten all three life changing surgeries to finally live my life the way I want to. As of June 26th, 2018 I have had bottom surgery (full depth vaginoplasty) in San Francisco, California. There is an amazing team of doctors that work for kaiser Northern California that preformed the surgery! It was an intensive 7 and a half hour surgery. I stayed in the hospital for 7 days after surgery and had an amazing experience. I think it was the third day in the hospital when I realized my disphoria was better for the first time I felt right in my skin and it felt amazing! I spent that week with my support team and our bonds grew stronger, my mother and I were close before but now I feel more confident and comfortable around her. She said something a week or so later along the lines of I’m happy to have you back… that hit me I had been hiding myself for so long and now I could finally be free. Healing is going well I’m one month and one week post op, life’s getting back to normal. Dilation is tolerable and the pain is subsiding. I’ll be posting pictures from the hospital follow @atransgirlslife for more
US Helplines:
Depression Hotline: 1-630-482-9696
Suicide Hotline: 1-800-784-8433
LifeLine: 1-800-273-8255
Trevor Project: 1-866-488-7386
Sexuality Support: 1-800-246-7743
Eating Disorders Hotline: 1-847-831-3438
Rape and Sexual Assault: 1-800-656-4673
Grief Support: 1-650-321-5272
Runaway: 1-800-843-5200, 1-800-843-5678, 1-800-621-4000
Exhale: After Abortion Hotline/Pro-Voice: 1-866-4394253
Child Abuse: 1-800-422-4453
UK Helplines:
Samaritans (for any problem): 08457909090 e-mail [email protected]
Childline (for anyone under 18 with any problem): 08001111
Mind infoline (mental health information): 0300 123 3393 e-mail: [email protected]
Mind legal advice (for people who need mental-health related legal advice): 0300 466 6463 [email protected]
b-eat eating disorder support: 0845 634 14 14 (only open Mon-Fri 10.30am-8.30pm and Saturday 1pm-4.30pm) e-mail: [email protected]
b-eat youthline (for under 25’s with eating disorders): 08456347650 (open Mon-Fri 4.30pm - 8.30pm, Saturday 1pm-4.30pm)
Cruse Bereavement Care: 08444779400 e-mail: [email protected]
Frank (information and advice on drugs): 0800776600
Drinkline: 0800 9178282
Rape Crisis England & Wales: 0808 802 9999 1(open 2 - 2.30pm 7 - 9.30pm) e-mail [email protected]
Rape Crisis Scotland: 08088 01 03 02 every day, 6pm to midnight
India Self Harm Hotline: 00 08001006614
India Suicide Helpline: 022-27546669
Kids Help Phone (Canada): 1-800-668-6868
FREE 24/7 suicide hotlines:
Argentina: 54-0223-493-0430
Australia: 13-11-14
Austria: 01-713-3374
Barbados: 429-9999
Belgium: 106
Botswana: 391-1270
Brazil: 21-233-9191
China: 852-2382-0000
(Hong Kong: 2389-2222)
Costa Rica: 606-253-5439
Croatia: 01-4833-888
Cyprus: 357-77-77-72-67
Czech Republic: 222-580-697, 476-701-908
Denmark: 70-201-201
Egypt: 762-1602
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Finland: 040-5032199
France: 01-45-39-4000
Germany: 0800-181-0721
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Holland: 0900-0767
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Hungary: 06-80-820-111
Iceland: 44-0-8457-90-90-90
Israel: 09-8892333
Italy: 06-705-4444
Japan: 3-5286-9090
Latvia: 6722-2922, 2772-2292
Malaysia: 03-756-8144
(Singapore: 1-800-221-4444)
Mexico: 525-510-2550
Netherlands: 0900-0767
New Zealand: 4-473-9739
New Guinea: 675-326-0011
Nicaragua: 505-268-6171
Norway: 47-815-33-300
Philippines: 02-896-9191
Poland: 52-70-000
Portugal: 239-72-10-10
Russia: 8-20-222-82-10
Spain: 91-459-00-50
South Africa: 0861-322-322
South Korea: 2-715-8600
Sweden: 031-711-2400
Switzerland: 143
Taiwan: 0800-788-995
Thailand: 02-249-9977
Trinidad and Tobago: 868-645-2800
Ukraine: 0487-327715
(Source)
I always feel at home in the water happy summers is almost over. 🌞🍁🍂🍃
Fresh tattoo first five hour season done seconds to come soon!
New under cut I’m in love
Green eye shadow because @lover_bear said so
Her days were filled with happiness her wardrobe full of black
Had a great day glad summer is almost over it’s too hot!
Add me on Instagram @jessiejustloves
