These are a few that a great person gave me then also a few that I got off a site. I have a few more that later I will post.

~Doll~

Remind yourself "I'm going to be ok" and "I'm not crazy"... this is a normal part of the recovery process
Plant your feet firmly on the ground
Count up 1 to 10 then back 10 to 1
Say out loud things you see and smell
Touch the wall, the floor and objects close to you
Call someone on the phone
Walk around and watch your own feet - listen to the sound
Listen to yourself breathe - Do deep breathing
Listen to music and count the beats
Don't be afraid to ask for help
Hug someone safe
Hold someone's hand (someone safe)
Tear up paper, throw ice, chew ice chips
Visualize the memory as an object and put it "away" (for example, the memory is a blue rubber ball and you put it in a toybox)
Focus on details... leaves on trees, blades of grass, fibers in carpet
Call your therapist
Call a Hotline
Hold and/or talk to a stuffed animal
Fight the voices - change the negatives to positives
Play an instrument
Gently wash your face, hands or hair
Do gardening, shovel snow or mow the lawn
Color in a coloring book
Rock in a rocking chair
Touch a familiar object that you carry with you (keys, a necklace) or listen to your watch ticking
Hold and pet your cat or dog
Make a list of things to do or shopping list
Write down who and where you are
Pray, talk yourself down or yell
Say what you feel outloud, even if you have to yell or cry!
Change your environment... walk out of the room, touch something different, change the sounds around you (put on music, turn on the tv, etc.), eat something different and "safe", smell something different (perfume, flowers, food, grass, etc.)
Visualize a stop sign
Dance to music
Say outloud "I am here right now"... assure yourself that this is a normal process for you
Do self-affirmation... read books, listen to tapes and write down good things about yourself
Identify your triggers (things that make you feel badly or have bad memories or flashbacks)


Stop, shutup, and listen - Stop = stop everything you are doing, be still. Shutup - that means physically, and also mentally as much as we can. Listen - pay attention to ALL the sounds you can hear, identify everything you hear, the hum of the pc, the sounds outside, the fishtank, etc,,, these 3 steps bring you in to the present moment.

Tree- the other one is a 5 min routine. You basically picture yourself turning into a tree, your body is the trunk, strong yet bends, your arms become branches strong yet bends and reaches to the sky, your feet sink into the ground, and your toes become roots reaching deep into the earth, grounding yourself, anchoring yourself, your branches start to collect sunlight, and the light moves in the top of you and moves down to your toes, all darkness/negative whatevers are pushed out your roots into the earth for the