Coping skills

Coping skills for grounding
  •  Frozen Oranges 
  • Ice
  • Five senses ex. what do you smell, hear, feel, taste, see
  • tapping helps
  • snapping a rubber band on your wrist
  • eye movement look at the two farthest places in the room or outside & move your eyes back and forth
  • Play a “categories” game with yourself. Try to think of “types of dogs,” “jazz musicians,” “states that begin with A…
  •  Say a safety statement. “My name is ______; I am safe right now. I am in the present, not in the past.”
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  • Run cool or warm water over your hands.
  • Grab tightly onto your chair as hard as you can.
  • Touch various objects around you: a pen, keys, your clothing, the wall….
  • Dig your heels into the floor-literally “grounding” them! Notice the tension centered in your heels as you do this. Remind yourself you are connected to the ground.
  • Carry a grounding object in your pocket, which you can touch when ever you feel triggered.
  • Jump up and down
  • Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back…
  • Stretch. Roll your head around; extend your fingers…
  • Clench and release your fists.
  • Walk slowly; notice each footstep, saying “left or “right”…
  • Eat something, describing the flavors in detail to your self.
  • Focus on your breathing, notice each inhale and exhale
  • imagine yourself chained to a tree 
 Grounding does work. You just have to keep doing it!!

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