For people who have PTSD and those who are constantly in survival mode

[Ubud2021]

Staying in the present moment is something I struggle so much with. But deep, conscious breathing and really focusing on the 5 senses, and moving my body are the most effective methods for me that get me grounded and back into the moment. It’s hard to remember things you can do to ground yourself in a state of panic or dwelling.

Although flashbacks are not a choice, but choosing not to dwell, grounding myself and getting myself back into the moment IS a choice. Choosing to dwell is a choice.

I had to make a list and put it on my wall so when I’m caught in my head, I can see what things I like to help ground me.

Yoga (touch, site)

Journaling (site, touch)

Dancing (sound, touch)

Singing (sound)

Meditation (sound, touch)

Drink a yummy drink (taste, touch, smell)

Tickle my wrists (touch)

Put on some lotion/body spray/perfume (smell)

Watch something funny (site)

Go for a drive/be in nature (site, touch, smell, sound)

Macrame (touch, site)

Learn something new (?)

Workout (site, touch)

Paint my toenails (site, touch, smell)

Take a bath with oils (smell, touch, site)

Go for a walk

Make your own list and put it on the wall to help you remind yourself that you are the only person who can take charge of your life for you. Ground yourself as soon as you notice you are stuck replaying the past.

[Agora1]

Great post, Great reminder Thanks xx

[NoHoWarrior]

Excellent advice, Ubud2021. Thank you.

I was admitted to a Residential Psychiatric facility back in Dec. one of the therapists there encouraged us to create index cards with coping skills matched to each level of anxiety / depression. He used a scale of 0 to 10. zero being zero anxiety or depression. Ten being suicide (that is my Ten... yours may be different). He said anything 5 and above required our attention. Write down the coping skill that will (or we think will) help get us from a level 7 back down to a level 6. in truth, it takes a series of coping skills to reduce a level.

Anyway, I wrote them out. each level. I also added symptoms to each level. For example, shaking. When I am physically shaking, I'm deep into the attack and it requires a much more intense response than, say a level 5 where I can just breath through it and meditate.

Thank you for sharing your list with us. I love the idea of putting lotion on your body. I deal with a great deal of loneliness and complete lack of physical contact or intimacy. Applying lotion is a way to give yourself the gift of touch. It can be done as an act of self love.

[Ubud2021 in reply to NoHoWarrior]

Oh yeah that is a great idea! I require more than one coping skill as well, so I totally get it. Sometimes doing a bigger coping skill can seem harder and more intimidating for me, and sometimes I need a couple little things cuz maybe at that time i feel that way may be easier. Thanks for sharing!

[Opportunity]

Great idea. 😀