Grounding Techniques
- 5-4-3-2-1 Technique: Identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This brings awareness back to the present, engaging multiple senses.
- Feet on the Floor: Focus on feeling the ground beneath your feet, maybe even stomping them to establish a sense of presence.
- Temperature Change: Hold a cold object, run cold water over your hands, or place a cool cloth on your face. Temperature changes can help pull the mind back to the current moment.
Self-Soothing Techniques
- Comforting Touch: Placing a hand over your heart, hugging yourself, or gently rubbing your arms can stimulate the parasympathetic nervous system, signalling safety.
- Weighted Blanket or Object: If available, a weighted blanket or heavy object across the lap can provide a comforting, grounding sensation.
- Self-Compassion Statements: Repeating phrases like, “I am safe now,” “This feeling will pass,” or “I am allowed to feel this” can be affirming and create a sense of safety.
Breathing Exercises
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale for 8. This method helps reduce adrenaline and can calm the body.
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat. This helps to slow the heart rate and manage feelings of anxiety.
Acknowledge and Label Emotions
- Name the Emotions: Saying something like, “I am feeling scared and tense right now, but this is my body’s way of trying to keep me safe,” can help process and externalize the feelings.
- Journal or Write Down Feelings: Sometimes putting feelings on paper helps externalize them, reducing their intensity.
Reorient to the Present Moment
Describe Your Surroundings: Talk aloud or mentally note things in your immediate environment. This helps the brain recognize the current, safe setting versus the feared memory or emotion.
Say Your Name and Location: Verbally say your full name, your location, and today’s date. This helps the mind recognize the difference between past trauma and current reality.
Safe Visualization Techniques
- “Safe Place” Visualization: Picture a place where you feel safe, calm, and happy, engaging as many senses as possible to “see” yourself there.
- Anchor Objects: Carry or look at an object that reminds you of a safe or positive memory, like a piece of jewellery, a small stone, or a familiar object.
Connect with Supportive People
- Reach Out: Contact a trusted friend, therapist, or support group who can provide comfort and grounding during flashbacks.
- Co-Regulation: Sometimes being in the presence of a calm person helps mirror their emotional state, which can help reduce anxiety and dysregulation.
Movement and Physical Activity
- Walk or Stretch: Engaging in light movement can interrupt the intensity of flashbacks, helping you release built-up energy.
- Shake It Out: Shaking out your limbs or bouncing gently on the balls of your feet can release tension stored in the muscles.
Acknowledge and Label Emotions
- Name the Emotions: Saying something like, “I am feeling scared and tense right now, but this is my body’s way of trying to keep me safe,” can help process and externalize the feelings.
- Journal or Write Down Feelings: Sometimes putting feelings on paper helps externalize them, reducing their intensity.
Limit Stimulation
- Lower Lights and Noise: In a triggered state, sensory sensitivity can heighten, so turning down lights, using noise-cancelling headphones, or moving to a quieter space can reduce overstimulation.
- Minimize Triggers: Avoid engaging with media, conversations, or places that may increase anxiety until the current feeling has passed.
These techniques, though not always a cure-all, can help provide immediate relief and a sense of control. With practice, grounding and regulating techniques can become an empowering skill set for managing flashbacks and emotional distress.