The grounding technique for trauma

The human mind is like a ball that never stops jumping from here to there. It does not stand still and has a special predilection for bouncing against our past, against that delicate glass that contains fragments of an adverse yesterday. That’s when the pain arises, flashbacks and that suffering that paralyzes us. Few experiences are more complicated than not stopping to evoke the anguish of yesterday.

People who suffer from post-traumatic stress disorder know this. Because Traumas are like wounds that have not healed and to which the mind frequently returns like a Boomerang back and forth. In this way, and while it is true that there are very effective therapeutic approaches to address these types of conditions, some strategies for day-to-day life are always useful.

Mindfulness provides some resources that are very valid tools to calm those internal disturbances and focus the mind on the here now. In that space where the past has no place and the future has not yet happened. Because the present is a sunnier place in which we have a greater sense of control over ourselves.

The grounding technique makes it easier to control flashbacks and even moments of dissociation in people with trauma.

What does the technique consist of? grounding focused on psychological trauma?

The technique of grounding or grounding It is a coping strategy that aims to allow us to “ground”, anchor or focus on the present moment.. It is an approach based on mindfulness that allows you to reduce the noise of obsessive or anxious thoughts, the pain of a traumatic memory and even prevent the onset of a panic attack.

This therapeutic concept was first developed by Alexander Lowen, the most prominent of body therapists. His intention was to develop a physical technique that would calm the mind and achieve emotional harmony. It should be noted that today this resource is accepted and is seen as a reliable tool.

Research from the University of Haifa, in Israel, highlights this same point. This is a simple, valid and effective strategy for people who are going through a period of great anxiety. or who suffer from post-traumatic stress disorder. Let’s see what it consists of.

How does it work

One way to get the mind to calm down is by activating our senses. It is like leaving our interior to caress the exterior through touch, hearing, sight or smell. To feel the here now is to embrace what surrounds us and leave the mental prison of suffering.

Therefore, the technique of grounding It works through bodily and sensory activation. That is to say, The goal is to experience pleasant sensations that make us feel alive, relaxed and connected. with significant stimuli to make the mind calm.

How it can help you

Trauma survivors live with a wide range of symptoms associated with these adverse experiences. The neurological impact is immense and it is common to suffer sudden memories that are accompanied by uncomfortable sensations. Fear paralyzes, panic attacks arise and even experiences of dissociation (the mind disconnects from the present moment).

The way this technique can help is as varied as it is interesting. We detail it.

It can allow us to stop ideas loaded with negativity and catastrophism. It is effective in blocking thoughts oriented towards self-harm. They divert attention from traumatic memories. It reduces the intensity of anxiety that threatens to govern our mood. If we feel overwhelmed and the world seems that has fallen on us, the technique of groundig It could help us. In case we have made contact with a trigger for anxiety or traumatic memory, it will allow us to divert our attention.

The grounding technique reduces the symptoms associated with trauma, but it does not replace psychological therapy.

Grounding-based techniques to reduce emotional suffering

As we have pointed out, the technique of grounding or grounding requires us to develop activities that activate our senses. Therefore, in this case we can carry out activities that we like or also apply those that usually define this therapeutic approach. In any case, the objective is always the same: focus our mind on the present through the five senses.

Let’s look at some examples:

1. View, a window to beauty

Vision is our window to the world and a way of appreciating it, something we often forget. Therefore, do not hesitate to practice any of these tasks:

Walk through a natural setting: a forest, a beach… Watch movies or series that make you happy or stimulate you. Read yourself, escape your mind by taking it to other literary worlds. Visit museums, let yourself be stimulated by the immense world of art. Observe the people you love, those pets that make you so happy.

2. Hearing, a stimulation for your brain

One way to put your feet on the ground and avoid painful memories is to listen to something stimulating. Podcasts are now very interesting scenarios capable of entertaining and teaching you.

Listen to sounds of nature.Talk to a loved one, a friend, a family member, your partner…Read or recite a poem out loud. You can also sing if you prefer.

3. Smell, a caress for your brain

Have you ever tried the experience of having an essential oil diffuser? Find your favorite fragrance and let yourself be enveloped by that world of smell and senses. Likewise, lighting a scented candle or having a mint or lavender fragrance are powerful stimulants to focus on the present.

4. Taste, the most intense pleasure

There are flavors that make you land in the here and now while giving you a great rush of endorphins. Have a coffee, a relaxing infusion and even a chocolate cake. However, if you want to instantly escape painful memories, also dare to bite a lemon.

5. Touch, the world present in your hands

What could be more powerful than a hug to hold on to what really matters? Don’t hesitate, hug your loved ones or hold your pets in your arms..

Caress, massage your temples, take a cube and pass it over your skin, touch stimulating textures… There are many ways to focus on your touch to provoke a shiver of pleasure or tickling.

It is important to qualify one aspect before concluding. The technique of grounding or grounding cannot replace psychological therapy, It is a complementary tool for everyday life. Therefore, if we are dealing with the weight of a painful memory, a situation of stress or persistent anxiety, let us not hesitate to request professional help.

You might be interested…