When you start to slip into the spiral of
anxiety, distraction and grounding yourself
helps. Here are some techniques I use
that I thought I would share with you all
This especially helps if you
have depersonlisation and derealisation !!!!
Try to ground yourself by trying any one
of the techniques listed below. Once you
have found techniques that work for you type
them up and print them out and keep them
handy to ensure you'll use them when you
Pull up the daily
newspaper on your browser, like The
Washington Post. Notice the date and read a
Stomp your feet to
remind yourself where you are. Press your
feet firmly into the ground.
notice where you are, your surroundings
including the people, the sounds like the
t.v. or radio.
Concentrate on your
breathing. Take a deep cleansing breath from
your diaphragm. Count the breaths as you
exhale. Make sure you breath slowly so you
legs and arms. Feel the sensations of you
controlling your body.
Call a friend
and ask them to talk with you about
something you have recently done together.
Take a warm relaxing bubble bath or
a warm shower. Feel the water touching your
Mentally remind yourself that
the memory was then, and it is over. Give
yourself permission to not think about it
Keep a rubberband on your
wrist and pluck it -- feel the slight sting
as it touches your skin.
that no matter how small you feel, you are
an adult. If you have kids think about them
Find your pulse on your wrist
and count the beats per minute. Concentrate
on feeling the blood pulse throughout your
Go outside and sit against a
tree. Feel the bark pressing against your
body. Smell the outside aromas like the
grass and the leaves. Run your fingers
through the grass.
If you are
sitting, stand. If you are standing sit. Pay
attention to the movement change. Reminding
yourself -- you are in control.
your palms, clap your hands. Listen to the
sounds. Feel the sensation.
out loud. Say your name, or your childs name
or significant others name.
something that you find comforting, for some
it may be a stuffed animal or a blanket.
Notice how it feels in your hands. Is it
hard or soft?
Eat something. How
does it taste, sweet or sour? Is it warm or
If you have a pet (a dog, cat,
hamster, gerbil) use that moment to touch
them. Feel their fur and speak the animals
name out loud.
Go to a mirror and
make yourself smile. Watch your reflection
as the expression changes. How does it make
Step outside. If it's
warm, feel the sun shining down on your
face. If it's cold, feel the breeze. How
does it make your body feel?
a non-crisis time make a list of things that
are in your house and what room they are in.
Give this list to friends that you can call
during a flashback so they can help remind
you what is around you.
non-crisis time make a list of positive
affirmations. Print them out and keep them
handy for when you are having a flashback.
During a flashback read the list out loud.
Take a walk outside and notice your
neighborhood. Pay attention to houses and
Listen to familiar music
and sing along to it. Dance to it.
Make a list of known triggers and give it to
your therapist. Ask them if they can help
you find a way to desensitize those triggers
so they aren't quite so powerful.
Write in your journal. Pay attention to
yourself holding the pencil. Write about
what you are remembering and visualize the
memory traveling out of you into the pencil
and onto the paper. Tear the paper up or
seal it in an envelope. Give it to your
therapist for safekeeping.
and talk with an online friend. Write an
Imagine yourself in a safe
place. Feel the safety and know it.
Watch a favorite t.v. program or video. Play
a video game.
If you have a garden,
work in it. Feel your hands running through
Wash dishes or clean your
Meditate if you are
comfortable with it.
a bike, stationary or otherwise. Lift
weights. Do jumping jacks.
by IGDID member - copyright - Samantha48