Treating PTSD With Effective Grounding Techniques

Treating PTSD With Effective Grounding Techniques

Pooja Varma

December 09, 2021

Fact Checked by: Pooja Varma

5 mins read

Post-traumatic stress disorder (PTSD) is a mental health disorder that can develop after a person experiences or witnesses a traumatic event. Common events that can trigger PTSD include military combat, sexual or physical assault, car accidents, and natural disasters. PTSD can cause a range of symptoms such as flashbacks, nightmares, intense feelings of guilt or shame, avoidance of certain people, places, or activities, and feeling on edge or easily startled. 

Grounding techniques are short-term strategies for coping with PTSD symptoms. They can help you to focus on the present moment and reduce feelings of fear, guilt, and shame. Here are 12 grounding techniques you can try: 

5-4-3-2-1 technique:

Name 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. 

Progressive muscle relaxation:

Tense and then relax different muscle groups in your body, starting with your toes and working your way up to your head. 

Guided imagery:

Close your eyes and imagine a peaceful scene, such as a beach or a forest. 

Sensory grounding:

Hold an object that has a strong sensory association, such as a piece of jewelry or a photo. 

Mindful walking:

Take a walk and focus on the sensation of your feet hitting the ground. 

Mindful coloring or drawing:

Focus on the sensation of the pen or pencil moving on the paper. 

Mindful listening:

Listen to music or natural sounds and focus on the different instruments or sounds. 

Mindful shower:

Take a shower and focus on the sensation of the water on your skin. 

Fidgeting:

Squeeze a stress ball or play with a fidget toy. 

Journaling:

Write about your feelings and thoughts in a journal. 

Social Support:

Reach out to friends, family, or a therapist for emotional support. 

Relaxation exercises:

Try exercises like yoga, meditation, or tai chi to relax your body and mind. 

It is important to note that these techniques are short-term solutions, if you have long-term PTSD, it is important to consult a mental health professional for a personalized treatment plan which may include therapy, medication, or both. 

At Careme Health, we understand the impact that PTSD can have on individuals and their loved ones. Our team of mental health professionals is dedicated to providing customized, evidence-based treatment for PTSD. We believe that every person’s experience with PTSD is unique, and we work with each individual to develop a treatment plan that addresses their specific needs. From therapy to medication management, our treatment options are designed to help individuals manage their symptoms, improve their quality of life, and achieve a sense of healing and recovery. Our team also understands the importance of affordability and we strive to make our services accessible to everyone. With Careme Health, you can trust that you are receiving high-quality, effective treatment at an affordable cost.

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