Thread by @RachelintheOC

Grounding is essential for survivors, especially to manage symptoms of PTSD.

Grounding is about connecting with our body and anchoring our body in our surroundings, to calm anxiety and control dissociation patterns when feeling triggered.

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By grounding, we can stay present and make sure that we are in control of decision making and can respond soothingly to our inner child who may be suffering a trauma response to feeling triggered (so maybe reacting with fight/flight/freeze). #SexAbuseChat

The simplest way to approach grounding is to tap into our 5 senses.

Just asking ourselves what we can see, hear, smell, taste, feel (physically) can bring us back into the room and help us to feel secure and safe enough to do what we need in the moment. #SexAbuseChat

Grounding Techniques

To connect with the here and now, do something (or several things) that will bring all your attention to the present moment.

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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.

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Sound

-Turn up the radio or blast your favorite song.
-Talk out loud about what you see, hear, or what you're thinking or doing.
-Call a loved one.
-Put on some nature sounds such as birds chirping or waves crashing.

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(con't)

-Read out loud, whether it's a favorite children's book, a blog article, or the latest novel.

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Touch

-Hold an ice cube and let it melt in your hand.
-Put your hands under running water.
-Take a hot or cool shower.
-Grab an article of clothing, a blanket, or a towel and knead it in your hands or hold it to your cheek. Concentrate on what it feels like.

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-Rub your hand lightly over the carpet or a piece of furniture, noting the texture.
-Pop some bubble wrap.
-Massage your temples.
-If you have a dog or cat, cuddle and pet him or her.
-Drink a hot or cold beverage.
-Smell

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-Sniff strong peppermint, which also has the benefit of having a soothing effect.
-Light a scented candle
-Get some essential oils that remind you of good times (freshly cut grass, rain, clean laundry, or sugar cookies, for example) and smell one

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Taste

-Bite into a lemon or lime.
-Suck on a mint or chew peppermint or cinnamon gum.
-Take a bite of pepper or some hot salsa.
-Let a piece of chocolate melt in your mouth, noticing how it tastes and feels as you roll it around with your tongue.

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Sight

-Take a mental inventory of everything around you, such as all the colors and patterns you see, the sounds you hear, and the scents you smell. Saying this out loud is helpful too.
-Count all the pieces of furniture around you.

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-Put on your favorite movie or TV show.
-Play a distracting game on your tablet, computer, or smartphone.
-Complete a crossword puzzle, sudoku, word search, or other puzzles.
-Read a book or magazine.

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Other

-Write in a journal about how you're feeling or keep a list of prompts handy that you can use to decide what to write about.
-Write a letter or card to someone you care about.
-Dance.
-Stretch your arms, neck, and legs.
-Go for a walk or run.

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-Take 10 slow, deep breaths.
-Go to another room or area for a change of scenery.

(Source: VeryWellMind)

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