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Old 12-03-2014, 01:37 PM #71
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Default Re: Grounding Techniques and Coping Skills

when emotions become overwhelming, having the skills to manage them is crucial. even tho the following were developed for anxiety and panic, i have found them to be equally useful for other emotions.

Self Comforting Skills

we are social creatures, but getting what we need when we need it from another is not always available. here are some of the suggestions from the DBT handbook on Self Soothing Skills:

think of soothing each of your FIVE SENSES

1) Vision: Notice what you see, find soothing things to look at.
(i go to a blog that has lovely pictures: C PTSD - A Way Out | A place to check in daily)

2) Hearing: Pay attention to what you can hear around you.
(put on your favorite music...)

3) Smell: Be aware of the memories that smell can bring.
(i like to do aroma therapy. there are many Essential Oils for that.)

4) Taste: Carefully savor flavors that the day brings you.
(keep a favorite hard candy on hand, for the little sugar boost, too.)

5) Touch: Find comfort in touch.
(keep a special pillow or blanket with a favorite perfume on it.)


Self-Sooth

these are not listed, but i find them handy, too:

A) Reassurance: Tell yourself that you are OK, safe and unharmed.
(the danger is past, you have survived this before and now
you are stronger and more skillful than then.)

B) Take Action: Go for a walk, or exercise or clean house or cook. (use your
body's natural focusing powers to leave the emotion behind.)

C) Refocus: Think about pleasant things. Push the hurtful thoughts away.
(have a hobby or a story, or a book that you like, to take your
mind to a better place.)

Coping With Strong Emotions:

1. Remember, strong feelings are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous - just unpleasant. Nothing worse will happen.

3. Emotions are temporary. Instead of fighting, relax into it. Just let it be.

4. Focus on facing the feeling rather than trying to avoid it or escape from it.

5. Stop adding to the panic with frightening thoughts of where panic will lead.

6. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

7. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

8. Wait and give the feeling time to pass.

9. Look around you. Plan what you will do next as the emotion subsides.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

11. Think about the progress made so far despite all the difficulties.

Some Specific Actions:

1. Manage your breathing, if it is rapid, breathe into a paper sack to lower oxygen uptake;

2. Count your breaths, 1001, 1002, 1003, ect, up to 1020, then start again, slow down the count to slow your heartbeat. counting interferes with emotional feelings;

3. Delay doing anything about your anxiety or emotion, just follow the steps and focus on getting thru it;

4. Distract yourself, with anything that requires you to focus and is simple and handy - at home you might read something easy, like a magazine, or knit or wash dishes, whatever engages your attention;

5. Eat something to replenish the blood sugars that adrenalin has burned up, and give yourself at least 15 minutes for the kidneys to clean out the 'ashes' in your blood;

6. Write these things down and keep them with you, until you have made them a habit

practice these skills before you need them, or when you are just mildly upset, so they will be familiar when you are feeling very upset. i hope you find this information helpful~



this is a lovely list, originally posted by 'Can't Stop Crying', which puts anxiety skills in terms of "grounding techniques". perhaps some people can use these ideas better in these words ~ thanks, CSC ~!

Top 21 Anxiety Grounding Techniques | Treating Anxiety

1. Bring up todayís newspaper on the web, notice the date. Read something fun!

2. Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.

3. Trace your hands against the physical outline of your body. Experience your own presence in the world.

4. Call a friend and have a chat.

5. If you are feeling Ďstuckí, change how youíre positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.

6. Eat or drink something. Is it hot, or cold? Sweet or sour?

7. Meditate, if thatís OK for you. Otherwise use distractions like television or music to help settle down.

8. Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.

9. Look at yourself in the mirror. Smile, even if thatís the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. Youíre anxious enough as it is.)

10. Write out whatís going on. Keep writing until you start to notice it makes a difference, lets some of the things youíre anxious about out.

11. Take a shower/bath. Notice the sensations of the water.

12. Write somebody you care about an email.

13. Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.

14. Take a look outside. Count the number of trees and street signs.

15. Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.

16. Hold onto something comforting. Maybe a blanket or an old stuffed toy.

17. Laugh. Even if thatís hard. Just the act of laughing about something, anything can break that spinning out of control feeling.

18. When youíre not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers wonít be quite so powerful, and your anxiety coping skills will work better.

19. If you get PTSD flashbacks, when youíre feeling OK, make a list of the furniture in your home and what room itís in. Give the list to a friend you can call to help you focus on whatís now and safe.

20. List 5 really positive things in your life. Put the list where youíll see it and remember that thereís more to the world than just panic and fear.

21. Think about the last week. Was there a day you didnít have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?

as always, it's good to practice a skill BEFORE you need to be good at it~!~

best wishes~
Gus
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Old 06-03-2015, 04:44 AM #72
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Default Re: Grounding Techniques

thanks for the post.

that should help me somewhat
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Old 06-12-2015, 08:37 AM #73
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Default Re: Grounding Techniques

that link doesn't work.
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Old 07-01-2015, 01:34 PM #74
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Default Re: Grounding Techniques

Using Distraction as a Way of Coping with Emotions

Distraction Techniques Can Help You Keep Strong Emotions in Check



Post Traumatic Stress (PTSD) Categories

Grounding Techniques

Exercise can be an effective distraction technique. (c) 2007 iStockphoto.com/photoGartner


Updated November 25, 2014.
Purposeful use of distraction techniques can actually be of benefit in coping with emotions that are strong and feel uncomfortable.
People with PTSD often experience very strong and uncomfortable emotions, such as fear, anger, sadness, and shame. These emotions can be very difficult to deal with, and as a result, they may lead people with PTSD to use unhealthy coping strategies, such as alcohol or drug use.


Although alcohol and drugs may initially work in taking away an intense feeling, this is only a temporary fix. In the long-run, alcohol and drug use often leads to more intense emotions and other problems.
Given this, it is important to learn how to cope with very strong emotions in the moment using skills that do not put you at risk for long-term negative consequences. One such skill is distraction.
What is Distraction?

Just as the name implies, distraction is anything you do to temporarily take your attention off of a strong emotion. Sometimes, focusing on a strong emotion can make it feel even stronger and more out of control. Therefore, by temporarily distracting yourself, you may give the emotion some time to decrease in intensity, making it easier to manage.
What Distraction is Not

A key part of the above definition of distraction is the word, "temporarily." Distraction is not about trying to escape or avoid a feeling. With distraction, it is implied that you eventually will return to the feeling you were having.

Then, once the intensity of the feeling has reduced, you will try to use another skill to manage the emotion, such as expressive writing.
Distraction can keep you safe in the moment by preventing unhealthy behaviors (such as drug use or deliberate self-harm) that occur in response to a strong feeling, as well as making a feeling easier to cope with in the long-run.
What Can I Do To Distract Myself?


There are a number of things you can try to distract yourself. Listed below are some common distraction techniques.
  • Count backwards from a large number by sevens or some other number (for example, 856, 849, 842, 835, etc.).
  • Take part in a fun and challenging game that requires some level of attention, such as a crossword puzzle or Sudoku.
  • Focus your attention on your environment. Name all the colors in the room. Try to memorize and recall all the objects that you see in a room.
  • Do something creative. Draw a picture or build a model.
  • Do some chores, such as cleaning the house, doing laundry, or washing dishes.
  • Read a good book or watch a funny movie.
  • Call or write a letter to a good friend or family member.
  • Exercise.
  • Go out shopping (even if it is just window shopping).
  • Take part in a self-soothing behavior.
  • Practice mindfulness. Focus on your breathing.
Try to come up with your own list of distraction activities that you can use when you experiencing a strong emotion that is difficult to cope with in the moment. The more you are able to come up, the more flexible you can be in coming up with the best activity depending upon the situation you are in.
Sources:
Chapman, A.L., & Gratz, K.L. (2007). The Borderline Personality Disorder Survival Guide. Oakland, CA: New Harbinger.
Linehan, M.M. (1993). Skills training manual for treating borderline personality disorder. New York: Guilford Press.

Coping With Emotions With Distraction
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Grounding Techniques
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When you have come to the edge of all light that you know and are about to drop off into the darkness of the unknown,
Faith is knowing One of two things will happen: There will be something solid to stand on or you will be taught to fly.
by Patrick Overton, author and poet
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Old 07-22-2015, 10:51 PM #75
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Default Re: Grounding Techniques

This link is no longer available
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Old 09-29-2015, 08:26 AM #76
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Default Re: Grounding Techniques

Thank you. I will read this over and over. I'm feeling afraid, alone, and I'm paranoid about going back to work...
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Old 12-13-2015, 02:28 PM #77
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Default Re: Grounding Techniques

I think the link is broken?
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Old 06-21-2016, 10:32 AM #78
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Thanks for posting!
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Old 08-17-2016, 11:10 AM #79
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Default Re: Grounding Techniques

the artickle in this thread is no longer accessible.

the website has gone offline

started a new thread for grounding methods
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Old 08-19-2016, 02:15 AM #80
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Default Re: Grounding Techniques

I wonder if what Gus posted is from that link in the first post
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