INFO AND RESOURCES

Grounding and Coping Strategies

WELL BEING AND QUALITY OF LIFE
Support Activities Developed by:
Michael C. Irving, Ph.D. and Cheryl Irving, B.A., Psychotherapists

• Make eye contact with external objects.
• Look at things in the distance and up close.
• Look at pictures or photographs which have a calming effect on you.
• Draw a picture which represents safety.
• Look at yourself in the mirror.
• In the mirror notice your age now.
• That you are not the same person as when you were abused.
• Physical changes.
• Verbalize what you see in yourself.

Grounding - Physical

• While standing or sitting down feel the floor supporting your entire body.
• Lay down and feel the surface of your back on the floor.
• Try walking around the room, paying attention to how your feet make contact with the ground.
• Stretch and roll your head and neck, stretch your whole body.
• During a flashback, stamp feet while walking - keep head upright.
• Make noise or sounds that ground you and give you energy and alertness.
• Make physical contact with a safe person or object.
• Give yourself a hug.
• Sit with both feet on the floor - legs uncrossed.
• Hold your posture upright.
• Hold your own hand.
• Hold onto a meaningful object.

Grounding - Cognitive

• Tell yourself reassuring thoughts, such as: You are an adult now and you are safe. People care about you and do not abuse you now.
  This flashback is just a memory in your mind. You have strengths and resources that you can use.
• Have your adult self reassure and protect your inner child.
• Remind yourself where you are .
• Notice what you are wearing.
• Reality check: focus on objects in your surroundings, name them one at a time.
• Write reassuring thoughts and affirmations on index cards and keep them handy.
• Write your thoughts, focusing on how you would like to feel and what you can do to get yourself there.
• Read a yearbook, letters, cards, certificates that point out your accomplishments or positive things that others have said about you
• Read inspirational writing like “Chicken Soup For the Soul” or "Simple Abundance".
• Create your own positive affirmations
• Think about a time or incident in which you felt strong, empowered, victorious.
• Organize a drawer, cupboard or closet: it can help organize your head.
• Choose a colored marker that represents safety, reassurance. Ask yourself what that color is saying to you. Draw, write, or just carry it.
• Have an amulet or important token. Ask yourself what the significance of that special item is to you.
• When the flashback is over: Write or draw the flashback.
  Then do relaxation exercises.
  Then, go to a safe place in your mind, put the memories in a container, and close the container.

Grounding Through Breathing

• For a moment focus only on your breath.
• Pay attention to breathing in and out.
• Breathe evenly and calmly, feeling your lungs expand with oxygen when you inhale and deflate when you exhale.
• Place your hand on your abdominal area and feel your stomach expand outward when you inhale.
• Imagine breathing the freshness of nature.
• Each time you inhale say a calming statement to yourself such as:
  I am breathing in calm air.
  I am safe.
  I am inhaling calm air and I am exhaling anxiety, toxins, the pain.
• Each time your exhale/breath out, say a number to yourself.
• Count ten exhalations and so on, in groups of ten if needed.
• Breathe in white light or use other imagery you find calming.
• While breathing imagine or use pleasing aromas

Disclaimer: This site contains information to be used only for the purpose of support and general education. It should not be used for diagnosis and/or treatment of any physical or mental conditions. It is owned, designed and maintained by a healing survivor in recovery. The author of the general text is the owner and that general text remains the property of said owner. Other materials used on the site come from various authors and will have the author credited and those materials remain the property of said authors with copyright information included when and where it is available.  We assume no liability for the contents or effects of this site. Some of the content may be disturbing. Read at your own risk. If you believe you are suffering from a physical or mental condition seek help from a qualified professional physician, psychiatrist, psychologist or therapist; a crisis center; or call 911.

Recommended Online Support Group
for those who have been diagnosed with DID
and are in treatment for healing with a professional,
and for those professionals who treat those with DID:

Multiple Paths To Healing - DID

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