Today is Therapeutic Thursday at Aortic Hope.
How many of you have heard of Grounding? Grounding techniques are ways to help you stay calm and focused when you feel stressed, anxious, or overwhelmed. They can also help you cope with traumatic memories or flashbacks.
Grounding techniques work by bringing your attention to the present moment and distracting you from negative thoughts or feelings. Here are some examples of grounding techniques:
- 𝗨𝘀𝗲 𝘆𝗼𝘂𝗿 𝘀𝗲𝗻𝘀𝗲𝘀: Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help you notice the details of your surroundings and feel more connected to reality.
- 𝗗𝗼 𝘀𝗼𝗺𝗲 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆: Stretch, jump, run, dance, or do any movement that makes you feel good. This can help you release tension, increase your energy, and improve your mood.
- 𝗥𝗲𝗽𝗲𝗮𝘁 𝗮 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗮𝗳𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻: Say something that makes you feel strong, hopeful, or confident. For example, "I am safe", "I can handle this", or "This too shall pass". This can help you challenge negative thoughts and beliefs and boost your self-esteem.
- 𝗨𝘀𝗲 𝗮𝗻 𝗼𝗯𝗷𝗲𝗰𝘁: Hold something that has a special meaning for you, such as a photo, a gift, or a souvenir. Think about why it is important to you and how it makes you feel. This can help you create a sense of comfort and security.
- 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀: Take slow and deep breaths, inhaling through your nose and exhaling through your mouth. Count to four as you breathe in and out. This can help you relax your body and mind and reduce anxiety.
Grounding techniques are simple and effective ways to cope with stress and trauma. You can use them anytime and anywhere you need to calm down and feel more grounded. Try different techniques and find what works best for you.