Grounding tools ptsd

Expanding your toolbox of skills can help you find something that works when things feel overwhelming or you find it difficult to settle. Grounding techniques are a set of tools used to assist you to stay in the present moment during episodes of intense stress and anxiety or other overwhelming emotions.

Staying in the present moment allows people to feel safe and in-control by focusing on the physical world and how they experience it. Grounding techniques are useful when we feel distressed, overwhelmed emotionally, triggered or mentally removed from the present moment.

When stressed , we can get caught up negative thoughts, whether a past difficult experience or interaction or the fear of a future situation happening. Think of the last time you felt caught up in a distressing emotion. You might even feel afraid or uncomfortable being in your body with distressing emotions and have developed strategies to escape it such as binge eating, drinking or other addictions, sleeping, dissociating.

If you struggle with PTSD or dissociation, you may find it distressing to lose touch with the present moment, particularly if you experience intrusive memories or flashbacks. If you struggle with a mental illness such as bipolar disorder or an eating disorder , you may also find it uncomfortable to stay in the present moment.

Grounding techniques help bring us back into the here and now in a safe way. The more present you are in your body, the calmer and safer you will feel. You can close your eyes and pay attention to what happens in your body when you practice each of these grounding skills. When we notice how our body feels in response to different techniques and pay particular attention to the each sensation that feels good, we learn not only that we have more control than we realize, but also which specific tools are helpful.

Closing your eyes can help you to hone in to the specific sensations or changes that occur within your body as you try different tools. Grounding is easy to do. Just focus on some aspect of the physical world , rather than on your internal thoughts and feelings see suggestions below.

Focus on the present rather than the past. Practice your grounding techniques so that they will come naturally when you are upset. Let go of any negative feelings. Try a variety of techniques and rate the effectiveness of each technique in keeping you calm.

Have others assist you in using these techniques by reminding you to practice them and use them as soon as you are feeling emotionally distressed. Here are some suggestions of grounding techniques, but you can make up your own as well.

These can be modified for kids as well. Using your 5 senses is a fast way to bring you out of your thoughts or intense emotions into the present moment. This is a simple grounding technique you can do in the moment.

Progressive muscle relaxation is a grounding technique in which you intentionally focus on relaxing the muscles in your body. Description Grounding techniques are a essential tool for individuals struggling with PTSD or dissociation. References Fisher, J. The work of stabilization in trauma treatment. How did you feel? This might be something you do alone or with a friend or loved one.

This could be your favorite blanket, a much-loved T-shirt, a smooth stone, a soft carpet, or anything that feels good to touch. Think about how it feels under your fingers or in your hand. If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.

Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly. Focus on the melody and lyrics if there are any. Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you. Grounding techniques can be powerful tools to help you cope with distressing thoughts in the moment. But the relief they provide is generally temporary.

Belly or abdominal breathing offers a number of benefits for health and well-being. Making peace and moving forward is often easier said than done.

Being able to forgive yourself requires empathy, kindness, and understanding. Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…. Paranoia and anxiety may sometimes be similar, but they are very different conditions. We explore the symptoms, diagnosis, and treatments of both. Anxiety is unlikely to trigger neurological seizures in people without epilepsy, but it can trigger PNES in individuals with underlying mental health….

Anxiety comes in many forms, from manageable to very disruptive. Gym anxiety, or "gymtimidation," is real. Here are some strategies to cope. Health Conditions Discover Plan Connect. Mental Health. Medically reviewed by Timothy J. Physical techniques. Mental techniques. Soothing techniques. Additional tips. This helps you directly and instantaneously connect with the present moment. At the same time, grounding reduces the likelihood that you will slip into a flashback or dissociation.

How you ground yourself is highly personal. What works for one person may trigger anxiety or flashbacks in another. You may need to do some trial and error to figure out what grounding techniques work best for you. To connect with the here and now, do something or several things that will bring all your attention to the present moment. Be sure to keep your eyes open while you're grounding yourself so you're aware of everything that's going on around you. If you notice that you're slipping into a flashback or a dissociative state, try some of these grounding techniques.

The nice thing about grounding is that many of these can be done in any environment. You might be home alone or out in public, but once you feel that flashback or dissociation coming on, you can use grounding to move your focus back to the present. Working on grounding takes dedication and it becomes easier over time. If these particular grounding techniques don't work for you, try something else. For example, some people find that a rubber band on their wrist is useful to snap them back to the moment.

The ultimate goal is to live in the now and focus on the present when the past starts coming up. The International Society for the Study of Trauma and Dissociation ISSTD also provides a wealth of information on the connection between trauma and dissociation, how to cope with dissociation, and links to therapists who treat trauma and dissociation.