Post-Traumatic Stress Disorder (PTSD) Support Group
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I went to the opposite end of our postings here to the earliest on the site, dating back to 2006, and saw something that might be just as useful today to us as it as to them back then. It's a list of "grounding tools" for PTSD I could sure use them. I'm pasting them in here. Anybody else have any to add as a 2012 update? Mujicaptsd
"Grounding Tools-some a little corny...
from hope71
Found these at http://members.tripod.com/mysteryic...
Breathe from the diaphram and try to remain as calm as possible.
Chew on ice.
Rub ice over the body.
An anklet surrounded with little silver bells that someone sent to us on another group (thanks, Rhi!) that seems to work by having us focus on the noise it makes....also guaranteed to bring every cat in the house out of hiding so that they can play with it!
Place a loose rubber band around the wrist and snap it hard enough to feel it but not to do any damage.
Jump into either a hot shower or a cold shower depending on the weather in order to shock ourselves back into the present. We have been known to do this fully clothed. Whatever works at the present time to get back to reality.
Listening to music that suits the emotion and cranking it up and singing out loud while stomping our feet.
Stroking one of our cats and just closing our eyes and feeling the fur and hearing the purrs.
Brushing the dog and concentrating on the feel of the brush strokes.
Biting into a lemon.
Eating *yes, eating* salt.
Putting a small pebble in our shoe and walking around.
Digging our nails slightly into our palms just enough to cause dent marks and pain, but not enough to cause damage.
Brushing our hair until the moment(s) has passed.
Popping bubble wrap. (Cheap at Big Lots or other discount stores) (This is also guaranteed to annoy the heck out of anyone trying to watch tv while in the same room with you....just ask my ex-husband!)
Searching for jokes to submit to our email support groups and friends keep us grounded by distracting us.
Playing with the dogs or cats.
Brushing the dogs and/or cats.
Clipping cats and dogs nails.
Taking inventory of something, like our tapes, videos, DVD's and putting the list on computer just to be doing something.
Listening to a certain music collection called Collage, Collage II, Collage III, Collage IV, Collage V and Collage VI (can probably get it via Tower Records, I tried looking elsewhere and was unable to find it.)
Thought they might be of some help to us."
Posted on 12/15/06, 07:46 am
"Grounding Tools-some a little corny...
from hope71
Found these at http://members.tripod.com/mysteryic...
Breathe from the diaphram and try to remain as calm as possible.
Chew on ice.
Rub ice over the body.
An anklet surrounded with little silver bells that someone sent to us on another group (thanks, Rhi!) that seems to work by having us focus on the noise it makes....also guaranteed to bring every cat in the house out of hiding so that they can play with it!
Place a loose rubber band around the wrist and snap it hard enough to feel it but not to do any damage.
Jump into either a hot shower or a cold shower depending on the weather in order to shock ourselves back into the present. We have been known to do this fully clothed. Whatever works at the present time to get back to reality.
Listening to music that suits the emotion and cranking it up and singing out loud while stomping our feet.
Stroking one of our cats and just closing our eyes and feeling the fur and hearing the purrs.
Brushing the dog and concentrating on the feel of the brush strokes.
Biting into a lemon.
Eating *yes, eating* salt.
Putting a small pebble in our shoe and walking around.
Digging our nails slightly into our palms just enough to cause dent marks and pain, but not enough to cause damage.
Brushing our hair until the moment(s) has passed.
Popping bubble wrap. (Cheap at Big Lots or other discount stores) (This is also guaranteed to annoy the heck out of anyone trying to watch tv while in the same room with you....just ask my ex-husband!)
Searching for jokes to submit to our email support groups and friends keep us grounded by distracting us.
Playing with the dogs or cats.
Brushing the dogs and/or cats.
Clipping cats and dogs nails.
Taking inventory of something, like our tapes, videos, DVD's and putting the list on computer just to be doing something.
Listening to a certain music collection called Collage, Collage II, Collage III, Collage IV, Collage V and Collage VI (can probably get it via Tower Records, I tried looking elsewhere and was unable to find it.)
Thought they might be of some help to us."
Posted on 12/15/06, 07:46 am
Of course, my PTSD makes me feel all guilty like I did something wrong. But coming here I know how to put that in context. Thanks for that thread "advocating for yourself." Now I get to do it!
Being around a bunch of people is almost always a trigger, I am usually panicking by the time I'm paying for my groceries. ...Am very curious is this little thing will help ground me.
My fear when I am triggered is very much like a stupid phobia I've had since I was a kid, long before I had PTSD. Phobia = intense fear of something in the absence of danger. It is so irrational, emotional, so unresponsive to trying to intellectualize about. Being exposed to my phobic thing feels like pure evil is coming after me. I can't even say the word of the thing, I flip if I see a picture.
So if I'm trying to get away from the grocery store patrons in a clammy sweat, just wanting to escape to the safety of my home, am wondering if snapping a rubber band will help. I already take Valium before every time before I make the trip.
I can vouch for the cold part. After I had been through a really horrendous trauma, I learned that I could calm the raging storms in my head by going outside on cool nights without a jacket and just sitting somewhere.
I don't know why it works, but it does. Somehow the cold makes your brain shift gears from fight/flight to calm in about a half hour or less. At least it always worked for me.
I also have fewer nightmares if I sleep with only a light covering on cool nights.
Listening to the sound of children at play in the distance can calm you down too. I used to go to parks, find a nice shady spot to sit, and just listen to the happy sounds of families with kids.
I love to write so that's a grounding tool for me. I love music. I play a guitar and sing so that really helps me stay grounded. I love my faith so I read and pray to help me stay grounded. I also walk the dog, support others, and anything else I seem to enjoy as a way to stay grounded. It all seems to really help me alot. It's not a cure all, but it does work great for me.
You wrote: "I love to write so that's a grounding tool for me. I love music. I play a guitar and sing so that really helps me stay grounded. I love my faith so I read and pray to help me stay grounded."
Perhaps by way of intersecting those interests, ever hear of the singer/songwriter Larry Norman? I just downloaded some of his songs and have been learning them on the guitar. It's been a comfort. Some of them are funny, too, like "Christmastime" and his song about Moses bugging the Pharoah ("used real bugs"). Tastes vary, of course, and I don't agree with all the faith expressions in his songs myself. Just a thought.
Do wish I had a dog to walk like you've got, but not a good idea in the neighborhood where I rent now. Nothing like a dog or a cat to ground a person. If it's not too personal, say more about your pup, if you like. Blessings.