Grounding Techniques useful for trauma survivors
If you have experienced a trauma, you may experience traumatic symptoms. Grounding exercises can be so helpful in getting you back into your window of tolerance! When you’re out of your window you may experience flashbacks, panic attacks, dissociation, a numbness, foggy brain etc…
So here are a list of techniques! Please practice! If you can practice them whilst you are feeling ok and are in your window you are much more likely able to use them when you experience a trigger! It’s about trial and error with lots of practice! Wishing you lots of healing hugs and positive thoughts. Stephanie xx
- Pick a category and try to think of as many objects as possible that fit in that category. (Eg. Types of dogs, cities, crayon colours, sports.)
- Pick a letter & think of all the words that begin with that letter
- Pick a colour & look for things of that colour in the room
- Say or think the alphabet backwards or alternate letters & numbers (A1 B2 C3 D4.)
- Describe an everyday event or process in great detail, listing all of the steps in order & as thoroughly as possible (e.g. How to cook a meal, how to get from your home to work or school, how to do your favourite dance.)
Reorientation Grounding Techniques…
- Say or think to yourself… ‘My name is…. I am safe right now. I am …. years old. I am currently at …. The date is…. If I need help, I am with …./ can call….. Everything is going to be alright’
- List reaffirming statements. (I am fine. Everything is going to be okay. I am strong. I can handle this.)
- Ask yourself… Ask yourself where you are, what day of the week it is, what day of the month it is, what month it is, what year it is, what season it is, how old you are, who is the current political leader of your country.)
- Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell or taste & 1 thing you like about yourself.
- Think about a fun time you had with someone recently or call them and ask them to talk about it with you.
Sensory Grounding Techniques…
- Run cool or warm (not too cold or hot!) water over your hands or take a cool or warm bath/shower.
- Spritz your face (with eyes closed), neck, arms & hands with a fine water mist.
- Spray yourself with your favourite perfume (One that is not linked in any way to trauma experienced or reminds you of a traumatic experience or person) and focus on the scent.
- Feel the weight of your body in your chair or on the floor and the weight of your clothing on your skin.
- Touch & hold objects around you. Compare the feel, weight, temperature, textures, colours & materials.
- Keep a small object with you to touch or play with when you get triggered.
- Bite into a lemon, orange or lime & notice the flavour, scent & texture or suck on a sour or minty candy or ice cube.
- Listen to soothing or familiar music. If possible jump around and dance to it.
- Pick up a book and read the first paragraph out loud.
- Hug a tree or another person (If interpersonal touch isn’t a trigger). Pay attention to your own pressure and physical sensations of doing so. Register the smells of being outside, the wind & the sights around you.
Movement Grounding Techniques…
- Breath deeply & slowly & count your breaths
- Grab tightly onto your chair or press your feet against the ground as firmly as you can
- Rub your palms and clap your hands or wiggle your toes within your socks. Pay attention to physical sensations of doing so
- Stretch out your arms or legs, roll your head on your neck, or clench and unclench your fists.
- Stomp your feet, walk around, run, jump, ride a bike, do jumping jacks
- While walking, notice each footstep & sat to yourself ‘right’ and ‘left’ to correspond with the foot currently moving
- Squeeze a pillow, stuffed animal or ball
- If you have a soft pet (dog or cat) brush its fur and stroke it. If you don’t, brush your own hair slowly and without pulling it too much
- Write what ever comes to mind even if it’s nonsense. Try not to write about the negative thoughts or feelings until you are more capable of doing so without increasing a them
- Pop bubble wrap or blow and pop actual bubbles
- Dog in the dirt or garden, jump on a pile of leaves or splash around in puddles or mud
- Rip up paper or stomp on aluminium cans to crush them
- Tell yourself that you are having a flashback and are safe now
- Remind yourself that the worst is over and you survived it. What you are feeling now is just a reminder of the trauma and does not fit the present moment
- Breath deeply and slowly. Count your breaths and make sure that you’re getting enough air
- Use the other Grounding Techniques above to distract and calm yourself
- If possible or necessary, go somewhere where you can be alone or with a close friend, where you will feel safe, or where you feel protected or shielded
- Be gentle to yourself and take the time to really recover. If what helps you to recover is to colour, take a bubble bath, hug a stuffed animal or watch a children’s movie and if it would not be disruptive to do such things at that point in time, embrace those options whole heartedly
- If possible note or write down what triggered the flashback, what Techniques you tried to use to disrupt the flashback & what helped
- Remember you are a survivor. You are strong, you can make it through this, though it might take some time. Be patient with yourself throughout the process of healing.
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