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[teresa]

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[teresa]

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[teresa]

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[teresa]

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[teresa]

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[drjean]

Oh yes that is a great list!

You might consider creating a "comfort, grounding" basket where you keep some of those items: the stuffy, coloring book and crayons, blanket, note from your T, even this list to read! (((safe hug))

 

[teresa]

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[teresa]

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[drjean]

Breathe.
Are you in a safe place? Tell yourself this...
Picture Jesus sitting right next to you (because HE IS!) Talk to him like you talk to any friend.... and realize He will get you through this...

 

[teresa]

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[Joy]

I am so sorry you are going through this and just wanted you to know I'm praying for you

 

[teresa]

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[teresa]

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[teresa]

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[Bluerose31]

Grounding When Triggered—Things to Do

Be compassionate and patient with yourself
Bite into a lemon to use the sour taste to force you into the here and now
Call a friend who knows about your trauma and triggers and is a safe person
Call your therapist
Carry a small object (such as a colorful/irregular rock), and use it for tactile and sight grounding
Create a “safe place” in your mind, then utilize it when triggered
Deep breath
Find a physical activity to participate in
Focus on the here and now the best you can
Have supportive person remind you it’s a flashback and not happening right now—it’s a memory
Hold on to something cold like a bag of vegetables or an ice cube
Identify and name things you touch
Identify and name things you hear
Identify and name things you see
Identify and name where you are physically—what building, what room
Look at the date and time on your computer
Keep a small container of play-doh available to smell and manipulate
Play with your jewelry
Play or pet your dog or cat
Pray
Put a cold cloth on your face or neck
Put on soothing music that is from today, not the past, or loud music that will bring you into today
Remind yourself this will pass—it’s a memory
Replace negative statements that you identify with some positive ones
Smell perfume or a candle or another scented object
Snuggle a stuffed animal
Squish a stress ball
Suck on a piece of hard candy
Take a shower (hot or cold)
Take time to recover
Try to identify the trigger so you can address it specifically
Try to avoid blaming yourself for what you did or did not do during the trauma
Try to move your arms and legs instead of staying dissociated and stuck
Try to remind yourself the worst is over because the trauma was the worst
Use positive affirmations
Use a lot of self-talk—remind yourself that you are safe now
Use visualization to regroup and focus on something besides the triggers
Use your creative skills—draw, write, scribble, etc.
Wear something all the time that is from the present only, not from the past, and then touch it and remind yourself it’s from the present.
Wrap up in a blanket, mimicking someone holding you

Wonderful list!

 

[teresa]

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[teresa]

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[teresa]

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[teresa]

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[teresa]

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