When You Need To Come Back to Earth

By Kim Shannon on 6:02 PM

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There are times when I feel as though I'm losing my mind.... Times when it's just TOO much. Times when I'm not sure if any of this is even real, because something THIS bad has just GOT to be a nightmare...  We've all been there, right?  So what do you do when you feel like you're about to lose it???

Here are some grounding methods -  Ideas for when you feel out of control, are having a flashback and/or need grounding...  If you're coming undone and need to be brought back to earth, try these:

Remind yourself "I'm going to be ok" and "I'm not crazy"... this is a normal part of the recovery process

Plant your feet firmly on the ground

Count up 1 to 10 then back 10 to 1

Say out loud things you see and smell

Touch the wall, the floor and objects close to you

Call someone on the phone

Walk around and watch your own feet - listen to the sound

Listen to yourself breathe - Do deep breathing

Listen to music and count the beats

Don't be afraid to ask for help

Hug someone safe

Hold someone's hand (someone safe)

Tear up paper, throw ice, chew ice chips

Visualize the memory as an object and put it "away" (for example, the memory is a blue rubber ball and you put it in a toybox)

Focus on details... leaves on trees, blades of grass, fibers in carpet

Call your therapist

Call a Hotline

Hold and/or talk to a stuffed animal

Fight the voices - change the negatives to positives

Play an instrument

Gently wash your face, hands or hair

Do gardening, shovel snow or mow the lawn

Color in a coloring book

Rock in a rocking chair

Touch a familiar object that you carry with you (keys, a necklace) or listen to your watch ticking

Hold and pet your cat or dog

Make a list of things to do or shopping list

Write down who and where you are

Pray, talk yourself down or yell

Say what you feel outloud, even if you have to yell or cry!

Change your environment... walk out of the room, touch something different, change the sounds around you (put on music, turn on the tv, etc.), eat something different and "safe", smell something different (perfume, flowers, food, grass, etc.)

Visualize a stop sign

Dance to music

Say outloud "I am here right now"... assure yourself that this is a normal process for you

Do self-affirmation... read books, listen to tapes and write down good things about yourself

Identify your triggers (things that make you feel badly or have bad memories or flashbacks)

Dont ever forget - you're allowed to feel a little nuts every now & then... just make sure you don't lose yourself in the moment.

3 comments for this post


Can I borrow your list... While I am not bipolar, I dont think anyway although your list makes a lot of sense, I like your list and I have no doubt it might work for me.



Posted on Saturday, March 07, 2009  

Hello Garry!
I'm glad you enjoyed the post and
of course you may borrow it! In fact, you may keep it - and feel free to share it with anyone who might benefit from it!
Wishing You Peace,

Posted on Saturday, March 07, 2009  

"Write down who and where you are
Pray, talk yourself down or yell
Say what you feel out loud, even if you have to yell or cry! Dance to music"-I always have to do these things to bring myself down to earth....it gets pretty fucked up in there sometimes.....a lot of times...

Posted on Saturday, April 03, 2010  
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