WebQuest
Grounding Yourself
Process
Two methods are being presented. The solo method is what you can do during a flashback to help ground you. The couple method are instructions for what a loved one can do to help you during a flashback to ground you. Any combination of the bullets can be used.
- Tell yourself that it is not real.
- Tell yourself that you are safe.
- Tell yourself that you can do this.
- Tell yourself that your attacker cannot hurt you.
- If you have a comfort object and have the ability to find it, grab it and stroke it. The touch can ground you into the present.
- Just randomly start touching something near you. The touch can ground you in the present.
- If you have a pet, pet it.
- Breathe in and out slowly.
- Take a sip of a non-alcoholic drink.
- Grab something to eat.
- If you can see, force yourself to focus on something in the present.
- Describe the room you are presently in.
- Purposefully tense up a muscle and then relax it.
- Describe the weather.
- What is the date?
- Put soothing music on.
Couple:
- Tell the person having the flashback that it is not real in a calming tone.
- If the person has a comfort object, grab it and give it to him/her.
- If possible, gently grab his/her hand and stroke it and tell him/her that you are real.
- Tell him/her that he/she is safe.
- Guide his/her breathing. Tell him/her to breathe in slowly and breathe out slowly. Do it with him/her.
- Talk to him/her. Ask him/her questions about the present such as what color is the wall? what day is it?
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http://zunal.com/webquest.php?w=189193
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