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.”
- 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
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