Grounding Techniques - Bring Yourself Mentally Back to the Present

If you have suffered any kind of trauma, chances are that some things, such as specific smells, tastes, touches, or something someone says or does can trigger you. In an instant, you find yourself mentally transported back to the traumatic event. Flashbacks are scary, but there are some things you can do to help yourself mentally come back to the present. Here are some of the best grounding techniques. Please note, however, that not every grounding technique may work for you. Try different techniques to discover which ones work best for you specifically.

Grounding techniques are those that help you focus on the here and now and remind you that you are not in the past traumatic experience.

Listen to music: Listen to your favorite type of music. Concentrate on the lyrics. It may help to sing along with the lyrics as well.

Touch the things around you: Touch things in your surroundings and name each thing as you touch it either in your head or aloud. Doing so will help you concentrate on your current circumstances and reminds you that you are not in the past.

Repetitive phrases: Sometimes, repeating certain phrases will help you come back to the present. You might tell yourself, "I am safe now" or, "That was then, this is now." Keep repeating these phrases until you feel better.

Talk/write it out: If someone is with you, and you can trust that person, talk to him or her about what you are feeling. Call a trusted friend and talk to him or her about what you are experiencing. Alternatively, call your therapist to talk.

If no one is available, try writing down how you feel and what you are experiencing. Remind yourself that while you feel you are in the past traumatic experience, you are safe now.

Pets: Brush, pet, or play with your dog or cat if you have one. Animals can be extremely therapeutic. Even being near your pet may help you feel better.

Read: When you read, you must focus on the here and now. Read a book you enjoy. Do not read something that may remind you of the past trauma or could make you upset.

Breathe: Breathe with your diaphragm, in through your nose, and out through your mouth. Take several deep breaths using this method. Alternatively, breathe in for two seconds, hold it for two seconds, breathe out for two seconds, and wait for two seconds. Repeat this several times. The counting in this technique will help you focus on the present.

Visualization: Visualization techniques may help calm your anxiety. Try these visualization exercises to get started.

Creative Visualization: http://nm.essortment.com/creativevisuali_rjie.htm
Eva Yaa Asantewaa Visualization Exercise: http://members.aol.com/ivycleartoes/visual.html

If you'd like to find others, type in "visualization techniques" in your favorite search engine.

Grounding techniques are extremely valuable in helping survivors of traumatic events mentally return to the present. The techniques listed above are only some of the grounding techniques that might work for you.