Grounding Techniques in Trauma Therapy
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- Опубликовано: 8 янв 2017
- I'm Kati Morton, a licensed therapist making Mental Health videos!
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There should be a t-shirt somewhere that says something like, "Currently rewiring my nervous system." That's so badass.
BatmanNOS ❤️👌🏼
Love that idea !!
I dont mean to be offtopic but does anybody know a tool to log back into an Instagram account..?
I was stupid lost my account password. I would love any tricks you can offer me.
@Muhammad Ryder instablaster =)
@Wilder Fletcher I really appreciate your reply. I got to the site through google and Im waiting for the hacking stuff now.
Takes a while so I will get back to you later with my results.
The thought of being safe, makes my whole head fill with tears. I'm 62 and have never felt safe in my life. However, after watching this video and the PTSD/Anxiety video's, I will try to see if anything or anyone makes me feel safe that I didn't notice. Thank you for addressing these topics.
This breaks my heart. I hope you find what makes you feel safe ❤
Hi Angela, I am the same. I’m here today recovering from another trauma. Are you better now?
I hope that you are feeling better now. Sending you love ⭐⭐
Angelar I wonder if safe isn’t safe- so the thoughts are trying to keep your mind busy. TIPP skill from dbt might also be helpful, to just lower the intensity.
Here is my summary of what Kati talked about. I hope this helps someone!
Grounding Techniques
High zone:
Feeling your body’s sensations in contact with surfaces
Use a longer exhale
Low zone
Increase sensations: movement, yoga, hot showers, etc
General
Make a list of what makes you feel safe and write as much as you can about those things (people, a house, spiritual figures). Use sensory info (taste, scents, visuals, sounds, etc)
Notice what you feel about those things (warmth in the belly, longer exhales, awareness of the face, the eyes get softer etc). Signs you’re moving in the right direction
Social engagement system
When the mom is feeding baby and is sucking, swallowing, and connecting with mom.
Happens through eye contact, through voices, sucking and swallowing, smell, working with the muscles in the throat and neck
Tools:
Music or soothing voices, sucky candies/lollipops/gum, video of a safe person(even RUclipsrs), looking at eyes that are warm(our eyes can get frozen in the low zone), hand on heart and belly with long exhale, singing etc
Reminders
Keep trying even when they don’t work immediately.
They are needed to do trauma therapy.
The goal is to remain in the resiliency zone.
Thank you!
this is so helpful thank you
Thank you so much!
Tq sister
Thanks. I appreciated a summary
One thing my psychologist taught me to trigger that part of the nervous system is to keep your head straight and look to the side with your eyes for 1 minute. Then repeat but on the other side. I also focus on taking deep slow breaths at the same time. I always yawn afterwards so it definitely triggers that system. It's not easy at first your head my turn with you and you might forget your breathing but the more you do it the easier and better it becomes. Just an helpful trick I use incase it's helpful to anyone else. I suffer from ptsd and insomnia and it helps me just a tiny bit with sleep.
Rocking your body back and forth is a soothing technique that I just "discovered" that I feel may have to do with the socal engagement system. I let go of the shaming thought of "crazy people rock" and thought of it as soothing. And it was!
Babies get rocked to be soothed too so it's ingrained in our bodies for that to feel good. It''s a beautiful way to self calm and if it works use it.
Thanks for the tip 💛
Honestly, when I get to the "I cant breathe" and the uncontrollable sobbimg phase of my pa if attacks, I automatically find myself rocking to calm myself down. It really does help
@@BeccaMarie39 same! Naturally when I get to that point I find that I sit down usually with my back to a door to almost ensure I'm "safe" and alone and I would rock back and forth to regulate 💗💗
@@oliviagirgis3923 Honestly, the next time I have a panic attack, I need to try sitting with my back against the door, I think that would make me feel even safer. Im finally getting put on Anxiety meds, so hopefully those will help too. But Ive been having so many panoc attacks lately.
You do have a soothing voice Kati. My service dog helps me feel safe. I know, if I’m with him I’m not in the past. My therapist also seems to care, but my trauma brain isn’t convinced. This does explain why it feels soothing to sing 🎤. Singing like no ones listening I have to close my eyes and focus on the music. This video was helpful.
I tend to do a jaw/chin/cheek massage from time to time, because a theater professor once taught us that we hold way more tension in our jaws than we realize. They're kind of difficult to do well, so they require some focus and they're very tactile. I don't know that it engages that sensation exactly in the way described, but it works pretty well.
untappedinkwell thank you so much for the idea. I almost ruined my jaw because of chewing a gum constantly. This might be a healthier alternative!
Vida CK You're welcome!! I hope it's helpful!! I tend to start right at my chin and work my way up the jaw until I hit the base (which is where the jaw bone connects to the skull--usually right around the bottom of the ears.) I think it's most effective when you focus on the face and neck parts of the jaw simultaneously but you do you!!
Thank you SO much for sharing what helps you!!! You are amazing :) xoxo
***** Thanks! Best wishes!!
I feel grounded after just watching this video.
Haha same!!!
I've never felt more triggered.
I forget how important feeling safe is and this video just really impacted me.
4:17 "I love to dance!" Split second pop up text lol
I was paying attention!! 😂
I was wondering what it said.
If you own a cat, don't have a staring contest, they see that as threatening lol
haha! Great advice ;)
If you do slow blinking they relax :)
Do slow blinking. It's what they love to do when they feel safe with you. You can mimic them or you can just do it when you want to say your cat you love them. It's so soothing as well.
It's the same way with dogs. Don't stare at a dog.
Yup, slow blink, slow head nod, occasional light, happy vocalizations. Cats love that.
I LOVE how affirming Alexa is. I'm lucky enough to live in a safe environment/feel safe, but her enthusiastic and heartfelt yeses made me feel so safe and warm and cuddled. She's not even directing them at me and I feel connected with and seen. Thank you so much!
I find the grounding technique incredibly useful when I’m in the “high zone” many times through my high school days I would just gently run my hand along the wall if I was close to it. Feeling the texture of the brick, maybe there’s a paint coating on top or it’s bare. This helped me immensely when I felt out of control ❤️💕
A 22-minutes video? THANKS you saved my day 😍☺️❤️
So glad you liked it and the length wasn't too much!! xoxo
Hahaha, that's exactly what I thought: Wow, when Kati makes a vid, it's about 5-6 minutes. Then I heard the other lady speak and was like: oh, now I know why this one's over 20 :D :D Nice vid, tho!! (as always lol)
I needed this sooo much!! Sometimes I feel unsafe and it takes a lot to get me out . (To be present in each moment ) but love the length of the video and has given me hope. X
Alexa is so charismatic!
I know right?!?! xox
Do more videos with Alexa. She is great. I really liked the video and I am going to try some of those techniques. I like all of your videos😊 thanks for doing what you do.
I find drinking strawberry milkshakes extremely soothing. I figured it was because of me finding the sweet taste safe, and that the cold worked as a grounding technique. But now I know drinking it from the straw might be why it's so soothing as well!
Great idea! Thank you so much for sharing what helps you :) xoxo
My safe place/things are 1. My stuffed animal puppy that I got for my fith birthday. 2. The stars. I always feel safe looking up at them. 3. (Safe people) my director at work when she is relaxed. 4. Two other people at work when they are relaxed.
Something that I would put in my safe box is something to chew like chewy sweet tarts, a picture of outer space, celtic music, and my stuffed dog.
I love Katis' smile
I'm doing research for writing and I'm honestly so glad for subtitles! My adhd is blessed rn
Same here, adhd as well and hard of hearing too
Thanks for the video! One of my greatest coping mechanisms in childhood was just getting outside! Eventually, I picked up a camera and started carrying one around with me. Whether it was a disposable camera, mini Polaroid, manual advance, auto-advance or digital camera, I always had one with me from about 11-12 years old. I also picked up rollerblading and cycling around the age of 5-6 an skateboarding around 12-13 years old. These are all linked very strongly with simply getting outside and seeking new experiences and environments. I focused on escapism and avoidance during the rougher parts of disagreement between parents after their divorce.
I still skate, bike and actually shifted toward legitimately professional photography along with mindfully intentional photo searches in my daily life. I expect I'll always carry a decent camera with me and I'm currently working on a compact, cropped sensor interchangeable lens camera for pocketing instead of lugging a sling or backpack!
After watching this I made an album in my phone of photos that make me feel happy, including family, pets and places I've been. It really helped and I'll definitely go look at it when I'm having a rough time. Thanks so much for your advice!
That’s a great idea! I’m gonna try this.
I Love your idea!💜
I'm struggling bad with PTSD and BPD and this video has been an eye opener. I painfully been grinding my teeth since as early as I can remember. Apparently my older brother says since I was a baby. TMJ problems for sure.. just downloaded one of your books 📚 🙏🙏 Thank you
I am a therapist in prison and really appreciate all the insight you have provided around trauma
Wow God bless you. I’m sure therapy is sorely needed there. Some people have horrifically abusive/neglectful childhoods and are set up to fail 😢 and the traumas just pile up
I've found that using a water bottle with a plastic straw is very calming to drink from throughout the day. This actually encourages me to drink more water and it helps ease the fight or flight response when needed. I prefer the Bubba brand from Walmart.
I’m in the low zone! Gonna practice these things! I’ve gone through so much trauma and I have no idea how to heal. And on a waiting list for a therapist. I like the box idea gonna fill it with stuff that comforts me.
I love love love this video!!! I've been in trauma therapy for 18 mo with ifs, EMDR and eft and this has been my experience!! Working on keeping myself in the resilience zone! Thank you for the encouragement ! We can heal!!!!!
Jessie Threlkeld I do emdr, ifs, and Cbt right now
Yay!! So glad you enjoyed this video and are getting the help you deserve!! And YES, we can heal!!! xoxo
I don't really like human interaction, so the things I do to calm down are usually very impersonal. I'm not into vocalizing or talking to someone or anything, I usually listen to some no talking ASMR and drink water and moisturize, hug my dogs, take a shower, light a candle, stuff like that.
same
Same
Hey Kati!! Love you so much!!! Could you maybe do a video about narcissistic parents and the abuse they can cause?
Sorry, that wasn't worded as well as it could've, but I'm pretty sure you know what I mean! But you've been such an amazing help, I've been watching you for a long time now! Your videos are very important to me and the times I can't have my therapist here to help me, I just watch your videos and they help bring so much sense into everything
I definitely can.. I will start looking into it and add it to my list :) xoxo
you know what I like about online therapy is that ppl can learn so much and fix themselves without giving away their power to some stranger in a room, under a microscope
I find chewing gum kinda relaxing, I feel like that would engage all the neck/jaw/throat muscles. And there are studies that show gum to be relaxing
Hairyfrankfurt i cant do now, got lpr for of gerd in abusive relationship :(
Bubble gum is nice too 😊🤩
I will buy gum for myself.
This is a great series! Super validating and helpful. Can't wait to see more. Thanks for having her on here and doing this amazing project :)
Thank you for the video. I am a graduate student and I share these videos both with my peers and my professors. I love sharing these with our clients.
I'm currently working a DBT program and I love watching your videos they're definitely an extra resource and your voice is very soothing
This is only the third video I’ve watched on your channel and all I can say is THANK YOU for providing a safe zone for us all to find comfort and advice on things I can now see a lot of us struggle with. This is coming from someone who has gone to therapy and wasn’t comfortable enough confiding in someone I didn’t know personally.
Feeling SOOO Grounded
This is excellent! Absolutely love Alexa!! She is so knowledgeable! Thank you for having her. You compliment each other beautifully. Looking forward to more videos.
Kati, thank you for doing these videos on trauma!!!
I call grounding skills "ammunition" anytime I learn something new. This series is incredible! Thanks so much Kati! Something that soothes me is baking bread because it reminds me of my Nana. She baked bread everyday. So finding things that are comfortable in our individual lives is very helpful. Hot Epsom Salt baths are amazing too as the salt helps with my anxiety and the warm water helps my depression.
I have Derealization disorder and i will start focusing on grounding techniques everyday until i feel more connected to the world around me and no longer feel numb when i touch my arm etc. Also, it's really bad at night I feel the most out of body
this is genius level compassion. thanks.
Thank you Kati! the four years of high school for me gave me a tone of trauma and 2 years later i'm still trying to find ways to cope with the worst 4 years of my life. To this day I feel like my life won't get better. I'm still getting help from all the drama and it's very difficult to move on. I love all your videos and I'm so glade I found your youtube channel. Love you kati
Thank you for making this video. Blessed be!
Thank you Kati for all your videos. I've finally after years of trying to help myself, have reached out and made my first doctor's appointment. I am terrified but know it's the right thing to do. Thank you for all the help x
Thank you this is so helpful! Dissociation definitely is hard for me, now I have grounding techniques 💜
I've never experienced clinical dissociation, but I do have a couple anxiety disorders so I'm very familiar with the "high zone". Something I find incredibly helpful when trying to ground myself during a panic attack or just before one, is I use something called the 5-4-3-2-1 grounding technique. It's basically looking around your immediate area/room and identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. I do that over and over in my head or if I can I say them out loud to myself until I feel calm, grounded, and in control of my surrounding. A forensic psychologist who teaches on my psychology of trauma course at university said this is also a helpful technique for dissociation, however if one of those senses is a trigger of your traumatic disorder then leave it out. I also find that sitting and inhaling my favorite un-lit candle for a couple minutes or a roller ball scent I have that's herbal and meant to be de-stressing also helps in calming my nervous system. I would really recommend the 5-4-3-2-1 technique though, it brings you back into the present and allows you to focus and feel in control. :)
This technique sounds wonderful I would love to try it out thanx for sharing it
LOVE LOVE LOVE LOVE LOVE THIS!!! THANK YOU!!!
I feel so calm after watching this video. I'd love to see more videos of Alexa and you again!
My therapist is currently helping me with trauma therapy! She gives me exercises to help me calm down and it helps heal the brain. That’s what she said it does.
Smoking cannabis. Satiates most of requirements for the grounding techniques for me, such as stimulating the jaw and throat, deep breathing (with and without smoke or vapor), creating intent and interest in a simple activity, and the smell tells me I'm in a safe environment (if I smell cannabis, I'm in a safe place where that is private). I think there is more to it than chemistry.
Thank you so much! This is all amazing and such good information. I appreciate it so much!! Sending you my love! xx
Yay! So glad you liked it and found it helpful :) xox
Thank you so much for making this video! I'm in my first semester of my School Counseling program and this video helped me understand some grounding techniques for my mock counseling sessions far better than the textbook!
Just wanted to say I appreciate your channel and I really like this video. I am an LMFT in Texas and I specialize in postpartum depression and infertility so I use many of these techniques with my clients and they are highly effective. Love the idea of putting them together in a resilience box. I admire your channel as I know how hard it can be to grow a big platform. I hope to do something similar one day. Thanks!
Yay! I've been on the look out for this video. It's awesome and I can't wait to start using these techniques!! Thank you so much!!
You are so welcome!! I am glad you are finding them helpful :) xox
Well put. Never thought of these healing techniques of safety healing. Very appreciative of you two. Great breakdown. Helpful
I’m in EMDR therapy for CPTSD. I just can’t express in words how much this team approach video has and is helping me stay in the “resilience zone “. The straight forward approach using the white board along with the two of u giving explanations really helps me picture how to put what I am learning into action.
Tks and love to you both.
Dave
Great information! This series is going to help a lot of people. :)
I've been reading Waking The Tiger: Healing Trauma and then I'm going to read The Body Keeps Score: Brain, Mind, And Body in the Healing of Trauma. Right now what I think what the trauma therapies of Somatic Experiencing and EMDR might have in common is: to relax, to some degree look at the memory bothering you, feel the fear and any other emotion associated with that memory, and see who or where the fear is coming from, and how that fear is based on a fragmented, absolutist view of reality, by seeing and feeling a positive memory connected to that fear, that argues against the validity of it enough to release the fear.
I've done this a little bit, and had some shaking from practicing one form of Somatic Experiencing which is a little too weird for me to keep trying out, but both seem to have reduced social anxiety for me.
This is so cool! I am enjoying learning from you two - you both make such a great team!
Yay!! So glad you are finding them educational :) xox
Omg I needed this more than anything.!!! Thank you Thank you Thank you
Thank you so much this video helped me in so many ways
Love these videos. Thanks Kati!
She is great! Love these videos. Very informative. I learned some of these skills in the hospital, and it's really helped.
Yay!!! I am so glad it was helpful :) xox
Great video! Thanks Kati😊. I'm doing an intensive DBT program now but struggling with mindfulness, so some of these techniques I will def try. If I'm really in distress the most helpful thing for me thus far is walking fairly quick, esp in the cold. It tends to ground me. However, it's not always pleasant b/c of the cold. You are the best😊
Thank you this was Very helpful.
Have a blessed day xx
thanks so much for this kati, came at perfect timing, went though a freezing point last night when sibling was over, and working on trauma in therapy thanks 4 all ur videos n live ones there very helpful
I am so glad it was helpful and came at just the right time :) xoxo
Im currently in trauma therapy and this video series with Alexa is very helpful. Thanks for this!
What about ASMR video for soothing? I find it helps me a lot when I'm anxious or can't sleep.
Watching this again years later and Alexa's voice is still one of the most calming I've ever heard!
Fantastic! I am a vocalist by profession, but I never thought it could be of this much help. Thank you so much for sharing this video!🙏😊
Is it possible for someone to be in the low zone and high zone at the same time? A lot of the time I feel both extreme agitation and disconnection.
AJ PharmD I have the same experience. As my trauma response is freeze I am not moving. But inside of me my head feels like exploding and my heart is pounding and inside my head I am fighting to death. So exhausting! And also if someone triggers me like asking about weather I can explode and almost eat an innocent person to death!
AJ PharmD
I totally know what you mean.
Yes!! At least with my clients.. especially those with C-PTSD. It's like it's too much and we have to check out (ie. freeze) but we are still hypervigilant on the inside.. heart pounding, head racing, etc. My advice would be to try the different techniques Alexa offers and see which ones help with both sides of it. xoxo
*hahaha* I just has the same thought w/out seeing your post!
Good to hear... I feel like that describes me too so very much of the time. I feel more empowered to have some ideas on how to ground myself in every day situations.
Thank you kati .. as usual it was really helpful. Keep up the good work
Thank you Kati for this video it has help me understand trauma in more than one way. Thank you for giving me some tools to use.
Useful info! Thank you
Great video, thanks ladies.
I find brushing my teeth really relaxing and soothing!!
This was one of the most helpful videos yet Thank you so much
Yay!! I am so glad :) xoxo
I watch this video over and over.
Excellent video ,,, I’m working on trauma recovery and this is a helpful visual 💕
Kati you're so helpful, thank you 💟
Awe you are very welcome :) glad I can be a resource :) xox
These are excellent videos. Thank you both
Beautiful ladies. Thank you.
Thank you for this video I needed it!
You are so welcome :) glad it was helpful!! xoox
Can you make a video about anxious/ambivalent attachment?
Hairyfrankfurt I second this
Thank you for this video ❤️
Alexa is so awesome! Thanks Kati. I'm going to make my box. That's a fantastic idea!
So interesting,! The hand on the chest and stomach is a good grounding technique that works for me :) great collab xox
Oh yay! SO glad you liked it :) xoxo
please have Alexa back again. she's amazing. A question I have is, what if focusing on the breath is anxiety provoking, therefore keeping you in a bad space? This is the case for me, especially when I'm already triggered while in therapy and she tells me to breathe. When in childhood I spent a lot of time hiding and holding my breath, it's really hard to focus on it without making things worse. I haven't really seen other posts about this so I'm wondering if I'm just a faulty human.
Faerie Jayne you did what you could to survive when you were a child, Including holding your breath. That doesn't make you a faulty human. It makes you a survivor.
I hope you find what works for you. To help you on your healing journey.
@@Jo-annSamurai3069 thanks so much. Things are slowly getting better 💛
Good video thank you so much 😊
Thankyou for this, Chewing gum could also help, hugging the safe person when around, taking a hot shower-relaxes my muscles and really calms me down infact gets me in a better mood and I feel lighter :)
Thought maybe I should also share some things that work for me; I say 5 things I can see, 4 thing I can touch/feel, 3 things I can hear, 2 things I can smell and 1 thing I can taste. The last two can be really hard.. From doing that though, I've realised a nice smelling and tasting lip balm is really good to always have with me in my pocket. It also works as an object to hold on to n my pocket when Im out... And It obviously moistens my lips which I think is a nice self care thing to do... Sorry I've written like a paragraph :)
I really like the phrase "sleek & deep" for some reason. Lol. I thoroughly enjoyed his video. It was informative and educational. Thanks to you both for making it!
hahah!! It does sound nice.. lol I am so glad you found it helpful :) xoxo
Boom!!! Awesome!
Thx for doing this I have always felt after a therapy session I am really hypervigilant like my eyes will be darting back and forth and taking in lots of sounds and becomes really overwhelming and then at that point I have racing thoughts which keeps me from concentrating in class and sometimes I feel like i am not even in the room so thank you for this I am gonna try this and see what works
Your voices are beautiful. Maybe I’ll listen to you two when I’m in my trauma.
227=11 if I can get past this trauma and be a productive member of society, I’m totally going back to school for this
Thank You For Sharing. 🤔
Yoga helps me a lot with my dissociation! I gotta do more :) Thank you
I was abused by almost every adult in my childhood. I'm now 40 with five kids and I thought I was starting to be ok.. I have lived in non safe mode my whole life. I'm not sure how to get back in control any more. I feel like after 40 years it's to late now. I don't have time to see anyone for these issues , but my mom has emotionally abused me until I finally shut her out last year when I saw her trying to put my kids down. Now I'm starting to have memories again I don't want to believe. ;( ;( I feel like I'm losing my mind , how could a mother let others and herself hurt her little girl in every way ? I feel like I should be so over this but, it always comes back.. I started listening to the books you told us about. How do I work on this with five kids and a husband and I have very high blood pressure that I believe has everything to do with my flight and fly mechanism never working since abuse started as a baby. I have been in the hospital so much over BP and I'm scared if I don't get this under control it will kill me. How do I be super women in my family when I'm falling apart inside ????? I'm so over dealing or not dealing with this. I feel like Noone wants to hear me anymore. I find myself helping so many other people with their abuse but. I can't help myself. On the outside I look fine but. on the inside I'm dieing. I don't want to leave my house and it takes days to talk myself up to do so. Why is this starting all over again ?
Hey Staci :) I am so sorry that you have had to go through all of this.. and are still trying to deal with it all. Know that you don't have to be superwomen.. it's okay to take some time to help yourself first. You could have a conversation with your husband about this.. and start looking into different treatment options. I am not sure what you have tried already, but trauma therapy or EMDR could be helpful and help you start processing it all so that you don't feel like you have to keep dealing with it. xoxo As for your last question about why it's starting all over again.. it sounds like you were triggered by your mom's treatment of your kids.. having her around them is probably harder on you then you realize. xoxo
This video is fantastic! Thank you so much! It also made me wonder if I go into freeze mode when I'm public speaking (because my breathing gets super shallow). This is so full of actionable take aways for me! :)