Staying Grounded

How do you stay grounded? I am having a hard time staying in the here and now. I am having to remind myself what day it is, that I am safe, that no one is out to get me, that the person that hurt me is not out there waiting to hurt me again and stuff like that. So any suggestions?

Jbug

> How do you stay grounded?

What makes you think I do?

The only thing that seems to help me is time. Time in which I see things not happening that I fear will happen. Not something that happens quickly and in the moment of greatest need. And the lack of effective support from other people does not help.

Time and learning...

There is a "sticky" in the PTSD Forum that has some helpful techniques. This is part of that post.

Repeat a grounding phrase: "I'm here right now."

Give yourself permission to address one thing at a time ("Rome wasn't built in a day.")

Identify (in writing) all problems you're facing. Then divide them into two groups:

Those you have control over, and

Those you cannot control.

Concentrate on only one of those issues that can be controlled.

Decide what is important and what is not.

Keep It Simple.

Hold a safe object (smooth stone, stuffed animal, watch, ring, cup or mug, etc.).

Pray (e.g. Serenity Prayer).

Exercise.

Draw.

Find a safe person.

Listen to a tape of your therapist.

Listen to a tape of self-affirmations.

Most importantly - Identify the Trigger.

Thanks for your replies guys. I am having a hard time with this right now. I was able to talk with my T today which is a good thing because I found out I'm not seeing her tomorrow. I thought I had therapy tomorrow but found out I don't I really needed it this week too. Oh well she did say I could email her but not to expect a response right away as she had a bunch of family coming in for the holiday. Oh well maybe just getting it out in an email will help.

Jbug

Something that represents constancy for you... my T has a special book in his office that he brought for me... it stays on the shelf so that I always know it is going to be there. I can take it home with me whenever I want. Sometimes I take it home for a weekend, but I also prefer to leave it in his office because it means that the book (and him) will always be there... so it helps me to stay grounded when I walk into the room and see the book.

I'm a very tactile person, so for me grounding is all about physical sensation. I like holding something soft and concentrating on how it feels, or if I'm sitting in a chair, I'll concentrate on the feel of the fabric or wood, the shape of the chair, what it feels like to be sitting in it.

When feeling frightened (sort of like you describe) - I remind myself that "nothing happened today, did it?" "nothing happened yesterday, did it?"
Then I think of some of the nice people who I have met - because it reminds me that there are nice people out there.

I like that Rose. That will help a lot. Since nothing did happen today....today was a good day I even got to talk to a friend I haven't got to talk to in awhile.

Jbug

hi jbug.. dont know if it will help but i use an old technique to ground.. i sit comfortably, preferably a quiet place.. i imagine a square or a circle i am sitting within (in fact i am sitting in such a place if it were drawn around me)

i then 'give myself permission' to go to a very sacred special place in my mind.. ive trained myself over time that this is a safe place for me to be (in physical reality i have chosen an area safe for this and i can allow my fears to leave)

in my imagination i am at the center of all things... i can place any object i choose in the center safe area with me... here i may imagine my favorite animal or a tree or some item which gives me strength...

from my center place i draw upon the strength of the item or object which is all powerful.. i allow myself to become all trusting, all open and receiving of what messages may come...

from this place i am always safe and strong and caring... many 'spirits' may come to visit me here.. with some examination i can find that these 'spirits' are actually my emotions yet they are my 'spirit'....

as im there meditating over different thoughts, memories of books ive read or words others have said to me come drifting in and merging with my current concerns....

the memories consist of words said or characterizations of my chosen role models from within a variety of sources...

as i meditate, these 'role models (or 'type characters') speak to me... it could be a phrase from a favorite book or movie, song, or words of a friend/aquaintenance...

i am most grounded when i am allowed to do this process uninterrupted and quietly until the feelings have passed... but real life sometimes interrupts and because of this, ive learned to slip easily in and out of this state over time and its become more of an instant technique...

the interesting thing i think is that while the technique is simple, it is also tailor made just for me... the role models i apply are entirely my choosing.. their power becomes my power (is lent to me) and in this way, i am never weak in this place... when i fall, my chosen 'character' has the strength to guide and lift...

hope this helps...

How beautiful nowheretorun! I think I will remember books, biographies, where someone has something terrible happen to them, such as a mental illness..yet...they persevere...like Rachel Reiland in Get Me Out of Here

jbug
for me to stay grounded i have to have outside time everyday..
out in the sun or sometimes at night...looking at the stars
there i think meditate and become peaceful with in my self again...
if the weather is bad i can spend this time just looking out the window and finding the peace with in me again.....
at times it can be hard as i have adult children here....
with that comes a certain amount of stress....((and noise)))((but happy noise))) most times
for me i learned this at a very young age.....
i can remember one time so much going on with in my parents home.....to get myself grounded .....i locked myself in the bathroom
sitting in the tub....no water...cloths on.......
breathing deep...relaxing.......reading willy wonka
sorry i kinda went on here
hope this made sense
muffy

((((((((((( good thread, thanks I needed it ))))))))))))

very good experiential information on here.

i also meditate. and something simple I like right now is to look at my favorite relaxation video at www.hyno-freedom.com and breathe deeply until i am calm and centered.

there's things I do at night too, to insure I stay calm. and intact.

best to you jbug.

love,
night

</font><blockquote><div id="quote"><font class="small">Quote:</font>
Junerain said:
How beautiful nowheretorun! I think I will remember books, biographies, where someone has something terrible happen to them, such as a mental illness..yet...they persevere...like Rachel Reiland in Get Me Out of Here

</div></font></blockquote><font class="post">

(((Junerain))))))) so good to hear from you

i have the same problem. its hard for me to keep grounded but its easier if u keep focused.
if u feel like ur losing it then direct your attention to something else. i usually look around my room at a solid object and think and say "yeah, thats real"
also, i grab something a sqeeze it so u know its real. feel the ground and look around. just use ur senses and connect yourself to the here and now

</font><blockquote><div id="quote"><font class="small">Quote:</font>
jbug said:
How do you stay grounded? I am having a hard time staying in the here and now. I am having to remind myself what day it is, that I am safe, that no one is out to get me, that the person that hurt me is not out there waiting to hurt me again and stuff like that. So any suggestions?

Jbug

</div></font></blockquote><font class="post">

I stay grounded by literally finding the ground. Ok that sounds silly so let me explain - for me, I turn to nature. I try and touch something natural - hug a tree, dig my feet in the dirt, and oddly , smelling an orange peel(the sharp citrus smell gives me a reality check) or just touching one of my plants.