Fatal Fantasy

Grounding

Trigger Warning: This article discusses various mental illnesses such as PSTD, dissociation and anxiety and a technique to help deal with these disorders.

The internet has made a joke out of what it means to be "triggered." However, it is a very serious thing. One simple thing or nothing at all can trigger someone into a fit of anxiety, dissociation, depression, psychotic episodes, etc. Techniques called coping mechanisms have been utilized to help deal with these illnesses, as most medication doesn't solve the problem. One of these techniques is called "grounding".

Grounding is a set of simple strategies to detach from emotional pain. This can include drug impulses, self-harm impulses, anger, and depression. It works by focusing on the external environment and can also be referred to as "centering" or "healthy detachment."

Why is grounding important? When overwhelmed by emotional pain, one needs a way to take control of these feelings and stay safe. It works as an anchor to the present and reality. It is a balance between feeling too much, like immense emotions and memories, or feeling too little, such as numbing and dissociation. These are symptoms of PTSD, addiction, anxiety and many other illnesses.

Grounding is all in your head. It can be done without anyone knowing. Try to keep your eyes open in a lit room to stay in touch with the present. Attempt to rate your mood before and after grounding to see which techniques work best for you. Also, do not write or talk about your negative feelings because you are trying to dust tactics yourself from them. There are three types of grounding: mental, physical, and soothing. Whatever one works for you is something you must find out for yourself.

Mental Grounding

Describe your environment in detail. ​​​​​​This makes you use your senses and thus connects you back to your body and the present. 

Play a "categories" game. Think of things like colors or types of cars.

Do an age progression. If you have fallen into the past, slowly make your way back to the present. Do this by stating "I am now nine-years-old... I am now ten-years-old..." etc, until you have come back to you current age.

Describe an everyday activity in great detail ​​​​​​. This can be something as simple as cooking a meal or making your bed.

Imagine. Construct a visual representation of your emotions and change it. For example, imagine your emotion is a show on the TV and change the channel.

Say a safety statement. For example, "My name is ______, I am safe right now. I am in the present, not the past."

Read something aloud to yourself.

Use humor

Count to 10 or say the alphabet slowly.

Repeat a favorite saying. 

​​

Physical Grounding

Run cool or warm water over your hands.

Grab tightly onto your chair as hard as you can.

Touch various objects around you.

Dip your heels into the floor.

Carry a ground object.

Jump up and down.

Notice your body.

Stretch.

Walk slowly, noticing each footstep.

Eat something and describe the flavors.

Focus on your breathing.

​​​​​​Soothing Grounding

Say kind statements about yourself.

Think of your favorite things.

Picture people you care about.

Remember words to an inspiring song, poem or quotation.

Remember a safe place.

Say a coping statement.

Plan out a treat for yourself.

Think of something you are looking forward to.

​​One important thing to have when trying to ground is patience. Practice as much as you can and practice faster each time. Try the different types to see what works for you and try creating your own healthy methods. emember that you have power over your emotions. You are not your past.

Hopefully this helped some of you out there. If you'd like to hear more about other coping mechanisms, let us know in the comments. 

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Written By: αяι נσу

Edited By: αяι נσу

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