What are peoples grounding methods. I never know what to do!
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scars09 -
I have lots of things: painting, reading, watching youtube videos, contacting someone, going for a walk, petting my cat, smelling things I enjoy, getting out in public even if I speak to no one, ripping phone book pages (I do this when I'm mad), writing in general or to my T, calling my T and leaving a voicemail, talking to a friend, watching TV, meditating, moving my thoughts to other things for a bit (pendulating), holding ice, taking a cold shower, taking a bath, hugs, music, noticing my breath, noticing things around me (sounds, things I see, try to count or name things in the room), cleaning, yoga...
Anything you like can usually be used as grounding. I'd start with your best sense - like if you have a strong sense of smell to have something (a perfume, a candle, a something you can smell) - or if you're like me and touch/movement is your best which for me are walks, yoga, touching something soft like a blanket or my cat, etc.
It's also common to completely forget your grounding skills if in a ton of crisis... so if your T knows and has helped you plan these he/she can help you calm down or remind you of what to do. My Ts can remember even my most strange grounding skills and remind me, or suggest them in sessions.
I have lots of things: painting, reading, watching youtube videos, contacting someone, going for a walk, petting my cat, smelling things I enjoy, getting out in public even if I speak to no one, ripping phone book pages (I do this when I'm mad), writing in general or to my T, calling my T and leaving a voicemail, talking to a friend, watching TV, meditating, moving my thoughts to other things for a bit (pendulating), holding ice, taking a cold shower, taking a bath, hugs, music, noticing my breath, noticing things around me (sounds, things I see, try to count or name things in the room), cleaning, yoga...
Anything you like can usually be used as grounding. I'd start with your best sense - like if you have a strong sense of smell to have something (a perfume, a candle, a something you can smell) - or if you're like me and touch/movement is your best which for me are walks, yoga, touching something soft like a blanket or my cat, etc.
It's also common to completely forget your grounding skills if in a ton of crisis... so if your T knows and has helped you plan these he/she can help you calm down or remind you of what to do. My Ts can remember even my most strange grounding skills and remind me, or suggest them in sessions.
The things I use to ground most reliably are:
calling T
emailing T
reading this forum
calling a friend
reading poetry
journaling
calling T
emailing T
reading this forum
calling a friend
reading poetry
journaling
Things we use are:
feet flat on the floor and no shoes on (when at home or with T)
slow breaths in and out
name 5 things i can see and say them out loud
wash clothes by hand (all that pounding and rinsing gets anger, feelings out of my system)
write out whats happening if can and then put aside until next t session
feet flat on the floor and no shoes on (when at home or with T)
slow breaths in and out
name 5 things i can see and say them out loud
wash clothes by hand (all that pounding and rinsing gets anger, feelings out of my system)
write out whats happening if can and then put aside until next t session
I've never tried watching the minutes/seconds hand before DF that's a good idea! Sometimes the ticking sound of the clock in T2's office is really soothing. T1 has digital clocks.
I like the thought of listening to a ticking clock. Not many of them around though with most things being digital!!
2nd hand stores are a great place to look... and you can buy timers and apps on your phone if you have a phone that supports apps.
I have one for getting me to sleep it includes kitten purrs, clocks, rain, the ocean, train noise... all kinds of stuff
It's said (the ticking stuff) to calm animals down because it's like the sound of a heartbeat? I dunno.
I have one for getting me to sleep it includes kitten purrs, clocks, rain, the ocean, train noise... all kinds of stuff
It's said (the ticking stuff) to calm animals down because it's like the sound of a heartbeat? I dunno.