Grounding Techniques To Manage Symptoms of PTSD

Post traumatic stress disorder (PTSD) is an anxiety disorder that occurs in consequence of witnessing or experiencing a highly threatening and catastrophic event that is shocking, unexpected, overwhelming and triggers a freeze reaction.  Some examples include: natural disasters; sexual, physical or psychological violence; major accidents; terrorist attacks; or even receiving a medical diagnosis of a life threatening illness.  American survey research suggests that 25% to 30% of trauma sufferers may develop PTSD, with incidence rates reported to be far greater among female populations (20.4%) than male populations (8.1%).  

NICE guidelines based on extensive patient experience’s have identified a number of commonly reported symptoms by PTSD sufferers.  These include: uncontrollable flashbacks that feel like you are re-living the trauma as if it were actually happening again.  Vivid pictures, smells, tastes, sounds that can cause intense psychological and physical distress.  Insomnia and highly distressing dreams.  It’s also very common for people to avoid thoughts and feelings about the trauma, which can lead to unhealthy coping strategies such as excessive drinking and taking drugs.  Anything that reminds a person of the trauma such as people, places, objects or animals may be avoided.  Whilst any stressful situations that resemble the trauma can result in intense psychological distress.  

Amnesia of aspects of the trauma as well as general memory and concentration difficulties are commonly experienced.  Many people also report feeling quite detached or estranged from others; difficulty having loving feelings, as well as a sense of hopelessness for the future.  

Extreme irritation and angry outbursts are also common.  As well as hyper vigilance for threat; exaggerated startle responses and physiological reactions if exposed to anything that symbolises any aspect of the trauma.  

PTSD symptoms can be extremely frightening and distressing; unresolved they can also lead to disability and serious physical dis-ease.  Therefore, if you experience these symptoms then it’s essential that you receive therapeutic support to heal in the first instance.  In addition to this, grounding techniques can be very beneficial if you start to feel dissociated from reality, as well as ease anxiety and help you to feel calm and present.  

Following, I’ve outlined a number of techniques that you may find helpful.  For best results, choose a technique you feel comfortable with and practice it consistently. 

1.  5-4-3-2-1 method 

The 5-4-3-2-1 technique is commonly prescribed and practiced.  It’s a great grounding method because it draws on all the senses and can really help you to feel present quickly.  The technique works as follows:  

• Identify 5 things you can hear
• 4  things you can feel
• 3  things you can see
• 2  things you can smell
• 1 thing you can taste

2. Describe an object technique 

Here you identify an object in your environment. Look at the object and then describe it to yourself, focusing on:

• Its colour
• Its shape & size
• Its texture
• Its age & and what it might be used for
• What you like or dislike about it

2. Tapping & breathing technique 

This method combines two powerful techniques that can help ease emotional distress and help you to feel calm.  The process works whereby you tap on specific acupressure points and simultaneously practice the 5/11 breathing technique.  The method works as follows: 

• Using your dominant hand, moderately tap on the top of your head; at the same time, breath in to the count of 5, then slowly exhale counting 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  

• Now tap in the middle of your forehead and simultaneously breath in for 5, exhale 11 to 1.

• Tap on your right cheekbone and breath in for 5, exhale 11 to 1.

• Tap on your left cheekbone, and breath in for 5, exhale 11 to 1.

• Now tap under your nose, above the upper lip, and simultaneously breath in for 5, exhale 11 to 1.

• Tap on your chin, and breath in for 5, exhale 11 to 1.

• Tap on your left collarbone and breath in for 5, exhale 11 to 1.

• Tap on your right collarbone, and breath in for 5, exhale 11 to 1.

3. Body scan technique 

This involves focussing on different parts of your body.  If sitting on a chair or the ground for instance, you may begin by bringing attention to your feet, noticing any sensations, and how they feel touching the ground.  You may start with the left foot, then the right, perhaps wriggling the toes and noticing any sensation.  You can then  move upwards and focus on your lower leg, thigh, back, stomach, chest, arms, shoulders, head, etc.  As you bring awareness to each body part, simply notice how it feels.  You may feel pain, tension, heavy, lightness, tightness, tingling, or simply the sensation of what you are wearing or the sensation of bringing movement to the body.  When observing body sensations, try to adopt a mindset of curiosity and non-judgement, objectively observing what is and consciously letting go.  

Depending on the severity of your symptoms, you may need to apply this technique in stages or even work with a practitioner.  

4. Controlled breathing technique 

Controlled breathing is a great way to reduce symptoms of anxiety.  Try the following method and see how it works for you.  

• Notice how you are breathing. Is it heavy? fast? Are you holding your breath?

• Exhale fully. Now inhale through your nose, feeling your stomach expand, hold for 3 seconds, then slowly exhale through the nose, feeling your stomach contract and silently count from 6 to 1.

• Repeat 4 more times, Inhale, hold, exhale, count 6, 5, 4, 3, 2, 1.

• Now continue this breathing 2 more times, and instead of counting silently say ‘relaxed & calm’ as you slowly exhale.

5. Movement technique 

Moving your body is a great way to help shift trapped energy and negative emotions stored in the body.  Commonly tried methods that are reported to work include dance; yoga; swimming, outdoor running, walks or hiking in green space; fast paced exercise or indeed any form of aerobic exercise.  As you exercise, bring attention to the sensations in your body if possible; this may not only improve performance but also help you to feel more grounded.

I hope you find these suggestions helpful.  If you would like to discuss treatment and support options then please feel free to send me a message to book a free consultation.  

Take care,

Sadaf