18 10 . Grounding exercises
PART I : POINTS OF DEPARTURE
10 . Grounding exercises
Aim . To understand the importance of stabilising techniques , grounding exercises , and practice and repetition .
When you first start working with a person exposed to trauma , stabilisation is an approach that helps the person to handle trauma-related reactions . Grounding is a stabilisation method for handling strong emotions of fear or flashbacks , when a memory ‘ takes over ’ and is experienced in the present . Grounding is one way to reduce reactions or symptoms of anxiety or panic that threaten to overwhelm a survivor . Always remember to invite the survivor to participate in a grounding exercise . Let it be an open invitation . If she does not feel ready to participate in an exercise , respect her wish .
Examples of grounding exercises are scattered throughout the training . It is important to practise these exercises over and over again , until they become automatic and can be called on at will by a traumatised person at moments of distress . Grounding takes a person out of the traumatic moment that she is remembering into a space that is safer and more controllable .
Grounding exercises can help a survivor to reconnect :
• With the present moment in time .
• With the here and now .
• With her body , and reassert personal control .
• To the safe context of the room in which she is .
They :
• Ground the person by anchoring her body , enabling her to connect to reality .
• Focus on breathing , increasing her awareness of the here and now .
• Relax , creating calm .
• Strengthen the body and waken it from numbness and weakness .
A trainer guides a survivor back to the present situation by talking her through each grounding exercise . It is important to remember that exercises must be practised in a calm environment beforehand , enabling survivors to do them when they feel overwhelmed and out of control .
The exercises focus on the five senses that anchor us to our bodies and our surroundings . Using them , the survivor can reorient her awareness , and focus her attention on the present rather than the past . Allow the survivor to decide where you ( as helper ) can sit , and how close you should be . Establish an escape route for her by suggesting that , if she prefers , you can continue later .
Explain to the survivor that , when she practises grounding exercise , she must make sure to :
• Pick a moment that is peaceful and safe .
• Be calm and ready to learn something new .
• Practise over and over again every day for some time .
A survivor that follows the above principles will eventually be able to do exercises that help to calm her even when she is stressed and experiencing flashbacks . When learned , these are effective tools that can be used in situations where few other resources or forms of therapeutic support are available .
( The grounding exercises are collected in Appendix 2 .)