How do we cope when trauma shapes a significant portion of our life experience? If you were traumatized by a caregiver, an abusive partner, or even the ongoing uncertainty of a global pandemic, you may be suffering from complex post-traumatic stress disorder (C-PTSD).
If so, you needn't feel ashamed or alone. Still, you may need to acquire some internal tools and reach out for some external support.
Unlike those of PTSD, the symptom range. Ongoing triggers of C-PTSD tends to be particularly disruptive. This is because, triggers are tied to trauma that was repeated or long-term rather than one disturbing event. For instance, research finds that the anxiety experienced as a result of a natural disaster is much different than that of childhood abuse.
How can C-PTSD therapy help you deal with the maddening memories and triggers that come with such trauma? The use of an associated technique called grounding can help you cope, stabilize your thoughts, and regulate your emotions.
Why Grounding Works in C-PTSD Therapy
There is a lot that happens in the mind of a Complex PTSD sufferer. Beyond common PTSD symptoms (flashbacks, nightmares, avoidance, nervousness, etc) the following behavior may become routine in response to ongoing stress and overwhelm:
feelings of pervasive guilt or shame
out of control reactions and emotions
lost ability to pay attention or concentrate (dissociation)
physical issues (digestive trouble, headache, dizziness, chest pains)
isolation from loved ones
relationship and communication problems
risky behavior (self-harm, disordered eating, drug or alcohol abuse)
suicidal thoughts
Daily upset like this requires a daily, immediate tool to call upon. The ability to distract, calm, and reorient your mind is vital for empowering yourself and improving your decision-making in stressful moments. To stabilize your thinking, you can learn to become more present via specific grounding strategies. These techniques eventually serve as messages to your brain reminding you that you are in the here and now. Grounding reinforces the truth of the present: you are not in danger, you are safe in place, and you are capable of maintaining your safety.
Grounding Techniques for Managing Madness and Achieving Balance
These techniques serve to address and support the natural balance the mind and body want to strike when given the opportunity. You needn't float away to escape or feel buried beneath the weight of emotional pain. You can stay "on the ground," becoming more and more attentive to your own needs and wants, comforted and aware.
How exactly do you go about seeking out safety, soothing sensations, and comfortable feelings? These aims are generally accomplished in several key categories such as distraction, reorientation, movement, and sensory grounding techniques.
Mental Distraction Grounding Techniques
These techniques are cognitive in nature. You might say the alphabet backward or name as many types of cats you can think of. You could play Sudoku or a word search game. Or recite a favorite poem in your head. The goal is to distract yourself from unproductive thoughts and memories and focus somewhere else completely until you feel calm.
Reorientation Grounding Techniques
The aim here is to affirm your safety now in ways that are different from past trauma.In other words, you might simply affirm yourself with a few statements ( I am okay. I am strong. I can cope.) Or you might ask yourself questions regarding the day, time, your location, etc to bring your mind back to the present. Mindfulness helps here too. Noticing details about your surroundings that make you feel secure (the presence and availability of loved ones, the safety locks on the doors, or the feel of your phone in your pocket ) can keep you in the moment as well.
Sensory-Based Grounding Techniques
These are more body-focused grounding techniques. This is where the term "grounding" may have originated as your therapist might advise you to literally feel the ground beneath your feet or the weight of your body pressing on the floor. Becoming bodily aware can help you feel much more safe and in control. Moreover, mindfully and openly focusing on the five senses helps pull your mind and body to the present, away from the thoughts and disturbing bodily sensations that might accompany past trauma. Often, simple actions like splashing your hands or face with cool water are effective. Listening to nature or a soothing song can help. Using sour or spicy food or candy can prove a helpful way to tune into fragrances, flavors, and textures too. For many people, carrying a pleasing "fidget object" is also helpful.
Movement-Oriented Grounding Techniques
Also geared to tuning into the body, grounding techniques like these expand beyond simply feeling the ground beneath you. You are encouraged to focus on guiding and appreciating your body, how it moves, and what it is capable of. Thus, you might practice deeply inhaling and exhaling while counting your breaths.
Or you might take some time to stomp, stroll, jump, or stretch your limbs. Even trying something easy, but intentional, like wiggling your toes or rolling your shoulders can help you stay present and connected to the way your body feels now as well.
Imagery-Based Grounding Techniques
With practice, you can use your imagination as a powerful tool for calm and reassurance. This technique uses your ability to picture yourself in calming places, situations, or creating calming circumstances to help you feel calm in the present. Also a sensory-type technique, you might redirect triggered thoughts with mental pictures of your "happy place," relaxed muscles, and deep breaths. You can envision yourself feeling strong and healthy on the beach or mountaintop. Or simply imagine that you are exhaling negativity and breathing in calm. Some people are benefit by mental pictures of healing light.
Take the Next Step in Your C-PTSD Therapy
All in all, grounding is a process. It takes practice, patience, and self-compassion. You may find you only prefer one of the aforementioned techniques. That's totally fine. Working with a therapist is a key way to helping you feel comfortable. Also, keep in mind that grounding is one of the many ways that therapy can help you cope with C-PTSD. Reaching out for a free consultation to ensure you remain present and focused on living your best life now. You deserve that.
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