![]() ![]() Leave them a comment here and share your go-to grounding techniques. And the BEST part is that you get to add your own and share with other survivors who are in the same place as you. So, go ahead and bookmark this for when you might be scrambling and in need of some help! It'll always be here for you. We will likely keep adding to this and make additional new posts as we collect even more. ![]() ![]() So, here is our list of 101 Grounding Techniques. and vice versa! Trial and error is another key here! You may find that what you thought would never work for you may be the most effective thing you've ever tried!. But also, don't be afraid to try things that don't immediately appeal to you. Just keep moving along until you find the next good one for you!) Take what you can use here and leave the rest. There's no shame or guilt to be had if you just can't try something. (Everyone's triggers and sensitivities are different and that's perfectly okay. Some activities may also be triggering for one survivor but just the ticket for someone else. Personalization is key when it comes to grounding. Additionally, many of these will be incredibly helpful to one person but could even make things worse for another. Our list of 101 Techniques here includes interventions that can work at various levels of groundedness (as well as in different locations/scenarios), but they definitely won't be useful at every stage. What you're able to do when things are at a 2 and you're just starting to drift may be completely out of reach when flashbacks are raining down on you and you can't even remember where you are. This will help you be more self-aware when you are actively dissociating , better able to communicate what you're experiencing to others (which gives them a chance to be more helpful), and most importantly, by breaking things down in this way, you can more clearly consider what interventions will be most effective for you. Consider making a personal 1-10 scale and describe what a 5 looks like versus a 2, a 7 or a 10. Once you've been able to label the range of your personal spectrum (maybe from just a little foggy to fully rolodex switching, or from abnormally absent-minded to completely depersonalized), identifying what things look and feel like for you at each stage in the gradient will serve you very well. So, what can you do?įor starters, just being able to recognize your personal warning signs of dissociation, as well as where you fall on the spectrum, is a great start. So, unfortunately, the very skill that protected us the most during our trauma and is what got us through becomes a maladaptive, and at times dangerous, coping mechanism in adulthood. Being ungrounded can also even create the illusion of safety and protection, when in reality it's when we are at our most vulnerable and unable to judge who and what is safe around us. ![]() When we are ungrounded - no matter where on the spectrum of severity - we are immediately more vulnerable to flashbacks intrusive images, thoughts and sounds self-harm urges switching (DID) and many other destabilizing symptoms. While it may not always be comfortable to be grounded, and can sometimes even be downright agonizing (particularly when one is experiencing intense or upsetting emotions, physical pain, or any unpleasant life circumstance), it is the only way to ensure basic safety as well as prevent additional psychological symptoms. Being present and in the here and now is absolutely paramount to a person's physical and mental wellbeing. Grounding is an incredibly important skill for anyone with a posttraumatic or dissociative disorder. ![]()
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