Grounding Techniques To Help You Cope

What can you do if preparing yourself for the holiday season just does not work, and you start dissociating of just feeling incredibly triggered? If you have not learned any grounding techniques so far, you may discover that they are quite helpful when you are dealing with a flashback, a trigger, or high levels of anxiety. 

Some grounding activities you may like to try out are:

• Physical grounding, which you can try in different positions. Some trauma survivors like to sit on a chair with their feet firmly on the ground and their spine straight. Others prefer to hold on to a specific comforting object, and walking or running also works for some folks. If you are in a sedentary position, classic deep breathing techniques and visualizing your body it its space can help you to calm down. If you prefer moving, feel your muscles working and your heartbeat reacting to your physical activity. Feel the wind in your face, or the ground underneath your feet. Some people find that taking a shower is a very effective grounding method as well. 
• If you are at a family dinner or other holiday event and you can't cope anymore, step outside. Take a walk, and observe your surroundings. Look closely at that a parked car, a tree, or the side walk. Take note of the smallest details, like tire patterns, snow falling, or extinguished cigarette butts on the ground. 
• Make eye contact with a person who calms you down, like perhaps your spouse. Agree on this in advance and practice the routine if you are hoping to use this technique. 
• Listen to a calming peace of music with personal meaning to you. 
• Take a time-out in another room, and write in your journal for five minutes. You can write about anything you feel like at the time, or you can set yourself specific assignments before the holidays start. You may prefer to draw or engage in another form of art if writing words is difficult or intimidating for you. 
• Finally, if you are in therapy it may be possible to make a telephone call to your therapist if things get really bad. You could also buddy up with another person who has PTSD, so that you can phone each other to get through rough spots. These are clearly things that you need to set up before the holidays start. Don't worry about asking your therapist about this possibility — they will say no if they are not able to help you in this way. 

Remember that you are here and now, in the present and not the past. Take as long as you need to dwell on that thought. Tell yourself that you are safe from trauma now, and that your feelings will calm down in a minute. Remind yourself that you got through it all, and that you survived. You are here now and you will get through your flashback or anxiety attack as well.