Welcome to week two of grounding techniques. This week, I am covering the ground technique “Categories”. Everyone reacts differently to trauma, and it is normal to experience the effects well after the event. People may struggle with flashbacks, nightmares, hyper-vigilance, and anxiety. These experiences can make day-to-day life a struggle, which in turn could lead to depression. Practicing grounding can help keep worrisome thoughts at bay. While you can not change what happened, you can learn how to gain more control of the after-effects.
What is Grounding?
Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities. The activities take the form of ruminating thoughts, painful memories, or persistent worrying.
Grounding techniques are the mode in which grounding can be achieved. They can be used to help with symptoms of PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges. The techniques use physical, mental, and soothing methods to navigate to a calmer state.
Today we are going to look at the grounding technique categories. This technique works by picking a few of the categories below and then naming as many items as possible. For example, in the category fruit, I would list strawberries, apples, oranges, bananas, and so forth. Take your time with each selection, spending at least three minutes on each one.
If you find this exercise is not sufficient in distracting your mind, try listing the items in alphabetical order.
Download a .zip file of the PDF version of the infographic by clicking here. Please print it out or keep it handy on your phone.
Let me know your thoughts by commenting below. If you try these any of the techniques, reach out to me on social media with the hashtag #tbpkmenutalks.