NeuroTalk Support Groups - View Single Post - Grounding skills...keeping in the present.

bizi · 10-09-2008, 11:18 PM

Grounding & Stabilizing Techniques After Flashbacks

Here are some techniques you can try when you are having flashbacks or a hard time with a memory. We hope these are useful and help you in some way.

The purpose of imagery is to help calm you when you feel out of control and to help you refocus your thoughts and emotions.

First, try to relax and clear your mind as much as possible. Close your eyes and take a few deep breathes. Breathe in through your nose and out through your mouth.

Second, think of a place that is safe to you and imagine yourself in that safe place. Picture as much detail of that place as you can. The more details the more of a chance it has of relaxing you. You can also place safe people or objects there with you. The possibilities stretch as far as your own imagination. For Example: Let's use our safe place: the ocean. This is an idea of what you can picture. Imagine yourself walking along the shore of the ocean. You can feel the warm sand squishing between your toes. You can hear the waves crashing and the seagulls rushing past you. You walk towards the water, just as a wave crashes by your feet. You feel the cool water rushing over your feet and between your toes. The sun's rays glisten upon the ocean leaving a silky layer of glitter upon the water. Here you have no worries, no bothers, it's just you and the ocean. You are safe. Okay that is an example of imagery. Use your imagination. Only you know what feels safe to you.

The purpose of these techniques is to help you ground yourself and bring you back in touch with your body and surroundings.

First, take a deep breath in through your nose and hold it for 1 second. Then, slowly exhale through your mouth. Repeat this step each time adding a second until you reach 7 seconds. For example: Take a deep breath and hold for 2 seconds then release, then 3 seconds and so on.

Second, wiggle your toes and fingers to let yourself know that you are still "here" and are okay. You may also want to try to put ice on the back of your neck or on your wrists.

Third, take a look around the room and take in your surroundings. Focus on things around you that bring you comfort. You are in the "here and now" and are safe. Try to tell yourself that you are okay repeatedly.

The purpose of music therapy is to help relax, calm, and soothe you. It also helps refocus your thoughts and emotions to those that are peaceful and soothing.

First, if possible, go to a room in the house that is safe for you. Cuddle with anything that helps soothe you such as: certain stuffed animals, blankets/pillows, or any other object you find safe and soothing.

Then, choose a tape or cd that helps you refocus yourself and calm down. Perhaps a certain song you like, relaxation music, classical tunes, lullabies, or anything that you wish. Let it play continuously while you close your eyes, try to feel the music, and relax.

Here are some recommendations for soothing music:

*** Any nature tape or cd. (thunderstorms, ocean, celtic, mountains, lakes, forest, etc...)

*** "While The Eagle Sleeps" by: Alice Gomez with Madalyne Blanchett & Marilyne Rife (this is native american music)

*** "Songs For The Inner Child" by: Shaina Noll (this is a collection of songs & lullabies for inner children)

The purpose of this is to help get your thoughts and emotions out on paper. Once they are out of your system they have less power over you. When you experience a flashback or have a nightmare of a memory, write down everything you remember right away. Try to recall as much detail as possible.

Journal writing does not have to be edited. Write exactly what you feel and think. Leave nothing out no matter how "improper" or "negative" it may be. You can swear, rant, rave, write what you would like to do to your abuser, anything you wish. Try to put every emotion you may have on paper. You can learn a lot about yourself through journal writing.