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Forum: Mommies With an Eating Disorder

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  #1  
July 2nd, 2011, 01:42 PM
alethia's Avatar Platinum Supermommy
Join Date: Jun 2007
Location: Phoenix, Arizona
Posts: 18,623
Grounding Methods Ideas for when you feel out of control, are having a flashback and/or need grounding...

  • 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)
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