✦ ˚ A list of Grounding Techniques and more!
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The STOPP method ―
S - Stop; Just pause for a moment
T - Take a breath; Notice as you breathe in and out slowly. Try the box/triangle method.
O - Observe; What thoughts are going through your head? What are you feeling?
P - Pull back; Put things in perspective. What's the big picture? What are the facts?
P - Proceed; Think about what you're going to do next carefully. Do what is effective.
The NOW method ―
Notice your focus of attention. What are you thinking about? What's on your mind?
2. Observe yourself and tell yourself what you're doing. Examples;
I am sitting
I am looking
I am watching
3. Wise mind: Where should I focus on now?
The balloon method ―
Sit comfortably, with your eyes close and your spine straight. Bring your attention to your breathing.
Imagine that you have a balloon in your tummy. Everytime you breathe in, the balloon inflates. Everytime you breathe out, the balloon deflates.
Think about what you feel; Your stomach rising up and down, the sound of your breaths.
Thought or worries may come out, and that's okay. Don't judge yourself for having them. When they do, acknowledge them, let them drift by, and turn your attention back to the balloon. You can also notice things; Sounds, smells, etc. Again, bring your attention back to your breathing. You don't have to do anything with your thoughts.
Instead of a balloon, you can imagine other things; A flower blowing in the wind, or a dragon's wings flapping in the air- Anything that can help you focus. If the balloon method doesn't work, make it the flower or dragon method! Personalise it to what helps you.
Affirmations ―
I'm safe.
I am not in danger right now.
This is temprary.
This will pass.
Feelings and thoughts come and go.
I will be okay.
It will be okay.
I am strong.
It doesn't feel okay, but it is.
I am enough.
Other Information/Help ―
Accept your situation:
Do not talk down to yourself! You are not unreasonable or dramatic, and there is nothing you should be ashamed of. You are allowed to feel (intense) emotions and you are allowed to show them. Don't always stuff your feelings away or tell yourself that you can't feel them, you don't have to have certain emotions in certain situations! You are feeling these emotions, and that's what we need to continue.
Make a safe space:
To prevent further triggers, start to make a safe space for yourself. In case you are in a location that has triggered something, leave and go to a safe place. Make it as comfortable as possible.
Think about each of your senses:
Sound - Is it a busy road, or is it too quiet? Do you need earphones and/or earplugs? Do you want to turn up music, or ambience sounds?
Sight - Is the room dark, or is it light? Do you want all of the lights on, or do you want to be in a dark room? Would you rather have a little light (nightlight, LEDs)?
Touch - Would you like to touch something, such as a stim toy or stress toy? Would you like to be touched (A weighted blanket, or a hug)? Do you need to change into soft clothing, would you like a soft blanket to stay warm? Would you like sensory such as water?
Smell - Would you like a scented candle, or maybe a scented plushie? Maybe you would like to make some food, or you'd like to smell something that calms you down.
Taste - Would you like to have something to chew on? Would you like to have some gum to chew or something to drink? What kinds of foods/drinks do you like the taste of?
Address the trigger (if necessary/Optional)
Once you have calmed down, review what has happened; What was the trigger? Was it a situation, a place, a smell, or a thought?
Analyzing or reviewing isn't necessary! If you feel you've already calmed down, there's no obligation to do this.
Ask yourself questions about the trigger. Some questions could be:
What are your worries about the trigger?
How do you feel after the trigger? (Your emotion, state of body, etc).
Did you feel any physical/mental reactions to your trigger?
What would you like to change? Is there anything to work on?
Reward yourself!
Remain positive! This moment was rough, but you've managed to get through- Reward yourself! Get something nice to eat, treat yourself to a nice relaxing movie/gaming night- Or buy yourself hobby-related things!
Listed below will be some breathing gifs you can use;
