How Much Trust Do I Need to Find Success in Therapy?

Please realize you do not need to completely trust your therapist to find healing.Often people have had a lot of damage in the past due to trauma or past betrayal and you have learned that people cannot be trusted. Do not feel that you cannot do therapy. The amount of trust you need is theContinue reading “How Much Trust Do I Need to Find Success in Therapy?”

Window of Tolerance

The Window of Tolerance was conceptualized by Dan Siegel to describe how people operate when they are in the optimal state of arousal versus when they are hyperaroused or hypoaroused. You also can use it with the state of Polyvagal theory. It can be useful to people suffering from trauma and chronic pain, so theyContinue reading “Window of Tolerance”

What are Grounding Techniques?

Grounding Techniques are strategies that can bring an overactive nervous system down. They are different ways of calming a nervous system. There are different types of grounding techniques. Not all of these work for everyone. You may need to try a number to figure out what works or combine a few of them to helpContinue reading “What are Grounding Techniques?”

Grounding Techniques that Use Your Senses

Grounding Techniques that use your senses are about using your senses to regain control of your body can help you when you are dysregulated. They can be good to help to ground you in the present moment. Examples of Grounding Techniques that Use Your Senses Scent Photo by Ruslan Zh on Unsplash Taste Sound PhotoContinue reading “Grounding Techniques that Use Your Senses”

Observation Grounding Techniques

Observation grounding techniques use what is in your environment to help ground you. They are beneficial grounding techniques because you can use them pretty much anywhere and there is nothing that you need to have with you to be able to do them. For observation grounding techniques to be effective they need to focus yourContinue reading “Observation Grounding Techniques”

Somatic Grounding Techniques

Somatic Grounding Techniques use your body to help ground you in the present moment. They can be useful for both hyperarousal and hypoarousal. Somatic Grounding Techniques are about using your body and touch to ground you and bring you into a calmer space. Photo by Brian Mann on Unsplash Examples of Somatic Grounding Techniques PressContinue reading “Somatic Grounding Techniques”

Breathing Grounding Techniques

Breathing grounding techniques are beneficial to help yourself feel more regulated. Furthermore, deep breathing quiets the sympathetic (fight or slight; stress response) part of the autonomic nervous system, which triggers the relaxation response of the parasympathetic nervous system. However, deep breathing needs practice and you want to practice deep breathing when you don’t have highContinue reading “Breathing Grounding Techniques”

Self-Soothe Grounding Techniques

Self-Soothe grounding techniques are about taking care of yourself. With self-soothe grounding techniques, you are grounding yourself in things that are comforting to you. One important thing with self-soothe techniques is to listen to your body and do what is comforting to you and not what is effective for others. Each of us is uniqueContinue reading “Self-Soothe Grounding Techniques”

Present Moment Grounding Techniques

Present moment grounding techniques can help to anchor you to the present and help you find solid ground. They can help you when you’re experiencing trauma triggers, especially ones in which the past feels like the present. The reminder of the current date and time and the separation of the past event can help youContinue reading “Present Moment Grounding Techniques”

Distraction Techniques

Distraction grounding techniques are best used for tolerating and surviving a crisis situation that you cannot deal with at the moment. It is about moving you away from the extreme feelings, body sensations, and thoughts of the moment. It is important that you do not over-rely on distraction techniques as they take you out ofContinue reading “Distraction Techniques”