When You Need To Come Back to Earth

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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.