Here we’ll learn about 10 ultimate Grounding Techniques to cope up with PTSD and Panic Attacks. Follow my previous article for more 10 ultimate Grounding Techniques to cope up with PTSD and Panic Attacks Part I.
Ever experienced more of flight or fight charge? That is more of anxiety, panic, anger, agitation. Maybe you are just like, ‘erhh’ inside, right? Or when in a low zone ever felt like a robot, feeling like just automated in your life? Or not able to even get out of the couch, right? So Grounding Techniques are the skills to “ground” you, or immediately connect you the present moment.
Grounding is often used as a way of coping with flashbacks when you have post-traumatic stress disorder (PTSD) or Panic attacks. Because of its focus on being present in the moment, grounding can be considered a variant of mindfulness. It can also be a method of distraction to get you out of your head and away from upsetting thoughts, memories, or feelings.
How does Grounding Techniques work?
So let see how Grounding Technique work. We all know the importance of our nervous system in managing our emotions. Both the sympathetic or the alerting, activating response our bodies and parasympathetic or the calming resorting part of our nervous system. And in order to be healthy, you need to have a parasympathetically dominant nervous system. One of the ways to create that is by intentionally grounding body in our senses,
Grounding techniques often use the five senses—sound, touch, smell, taste, and sight—to immediately connect you with the here and now. This helps you directly and instantaneously connect with the present moment. At the same time, grounding reduces the likelihood that you will slip into a flashback or dissociation.
Grounding is highly personal. What may work for one person may trigger anxiety or flashbacks in another. You may need to do some trial and error before you figure out what grounding techniques work best for you. Here are 10 ultimate grounding techniques to cope up with PTSD and panic attacks.
6) Cover your Crown
This Grounding Technique is very simple and ver affective.
- When ungrounded place one hand over your crown area.
- That’s it. You can close your eyes to avoid distractions
- Do this for 30seconds to 1 minute.
7) Stand like a tree
- Stand with your feet parallel and at least shoulder’s width apart.
- keep your chin tucked and spine straight.
- Rest your hand at the side or place them over your navel.
- Sink all your body’s weight and tension into your feet (without collapsing your posture), allowing to be absorbed into the ground.
- You can imagine roots growing at the bottom of our feet.
- Practice this for 1 to 10 minutes.
KIDNEY 1 also called bubbling spring, the only channel point on the sole of the foot and in direct contact with the ground.In Chinese Medicine , the Kidney channel and associative system govern brain ,spine and organs of lower abdomen.And when we look at the anatomy we see that all of these areas influence are in fact connected to the base of foot.Therefore, Kidney 1 is wonderful point to -calm yourself if anxious, Ground yourself or to rest dizziness and light-headed.
- Take a comfortable position
- Locate the point Kidney 1 at the exact centre of the bottom of each foot. (see the figure shown above for reference)
- Starting with your left foot, massage this point deeply as comfortable using your thumb.
- Do this for both the feet for 1-2 mins each.
9) Stimulate the third eye or Yin Tang
“Yin Tang” a pressure point between both the eyebrows helps in calming anxiety, insomnia, restlessness agitation .panic attacks and is simple Grounding Technique.
- Locate Yin Tang between the inner edges of the eyebrows, at what is also known as the third eye area of the forehead. (refer the figure above)
- use slow circular motions for up to 5 minutes to massage this area
Tapping provides relief from emotional problems, addictions, PTSD, phobias, anxiety disorders and panic attacks.
- Starting with the karate chop point, you have to tap the given points with your fingers.
- The Karate Chop point (abbreviated KC) is located at the centre of the fleshy part of the outside of your hand (either hand) between the top of the wrist and the base of the baby finger or….stated differently….the part of your hand you would use to deliver a karate chop.
- Top of the Head (TOH)
- Beginning of the Eyebrow (EB)
- Side of the Eye (SE)
- Under the Eye (UE)
- Under the Nose (UN)
- Chin Point (CH)
- Beginning of the Collarbone (CB)
- Under the Arm (UA)
- While tapping the ascending points, recite a reminder phrase to maintain focus on your problem area. If your setup phrase is, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” your reminder phrase can be, “The sadness I feel that my mother is sick.” Recite this phrase at each tapping point. Repeat this sequence two or three times
Grounding techniques can be done anywhere!
The best thing about Grounding Techniques is that they can be done anywhere. Grounding Techniques are like SOS for people suffering from PTSD or Panic attacks or any other mental issues. Whether you are at home or out in public or at school, college or office you can take 5 minutes for self and use Grounding.
Although, Grounding Technique work differently from person to person, though people can always try what suits them best as there are no harm or side effects of Grounding. For more Grounding Techniques keep follow my previous article 10 ultimate Grounding Techniques to cope up with PTSD and Panic Attacks Part II.