Managing Emotions and Staying Grounded During Trauma Work
Dissociation is a common response when we recall intense emotions or memories, especially those connected to past trauma. During our work together, our goal is to stay connected and present, even when facing these strong emotions. This allows us to process them safely with the support of your nurturing Self-energy.
Below are some tools and techniques to help you regulate your emotions before, during, and after our sessions. These practices can help you stay grounded and prevent dissociation, so you can explore your emotions in a safe, supportive way.
Understanding Dissociation and Grounding
Dissociation can be thought of as a "shut-down" mode that your mind enters when it feels overwhelmed. It’s your system’s natural way of protecting you from intense feelings by disconnecting from the present moment. During our work, we aim to build your ability to stay present with your emotions in a compassionate and gentle way, allowing you to process them without becoming overwhelmed.
Before the Session: Preparing to Stay Grounded
Setting up a grounding routine before each session is essential. Here are some practices to help you connect with your nurturing Self-energy and establish a sense of safety before we begin:
Breathing Exercise
Take slow, deep breaths. Inhale through your nose for a count of four, hold for four, and then exhale for four. This simple practice calms your nervous system and brings you back to the present.
Hand Over Heart
Place one hand over your heart and take a few deep breaths. As you do this, say to yourself, "I am here for you." This gesture serves as a reminder of your inner strength and nurturing presence.
Safe Place Visualization
Imagine a safe space in your mind where you feel secure and at peace. It could be a serene nature scene, a cozy room, or a protective bubble of light. Picture this place in detail and allow yourself to "enter" it. This visualization acts as a mental anchor during the session if things start to feel overwhelming.
Bring an Anchor Object
Choose a small, comforting object to bring with you to each session. It might be a smooth stone, a piece of fabric, or something with a familiar scent. This "anchor object" can help you stay connected to the present by offering a sense of comfort.
During the Session: Techniques for Staying Connected
When exploring emotions or memories, it's important to use grounding techniques to stay present. Here are some practices that might help:
Breath and Body Awareness
Breath Focus: If emotions start to feel intense, take a slow, deep breath. Notice the sensation of air moving in and out of your body. This helps anchor you to the present moment.
Body Scan: If you start to feel disconnected, do a quick scan of your body. Feel your feet on the ground, the chair supporting your back, or your hands resting in your lap. Bringing awareness to these sensations can help keep you grounded.
Soothing Touch: Warmth, Cold, or Weight
Use Sensory Objects: Having something warm, cold, or heavy to touch can help calm your nervous system. A warm mug of tea, a cool cloth, or a weighted blanket provides physical comfort and reminds you of your surroundings, helping you stay present.
Weighted Blanket: If you’re at home, consider using a weighted blanket during the session. The gentle pressure can signal safety to your body, reducing anxiety and promoting a grounded feeling.
Nurturing Self-Talk
Gentle Statements: If you begin to feel overwhelmed, remind yourself, "I am safe here," or "It’s okay to feel this." Speaking kindly to yourself can soothe the parts of you that feel scared.
Internal Dialogue: Visualize your nurturing Self-energy speaking directly to the part of you that feels overwhelmed. In your mind, say, "I am here for you. You are not alone." This practice provides internal comfort and reassurance.
Use Your Anchor Object
Hold your anchor object and focus on its texture, temperature, or scent. Let it bring you back to your safe place and help you stay in the present moment.
You’re Always in Control
During any hypnosis or meditation, you are always in control. If at any point you feel the need to return to full awareness, simply say to yourself, "1-2-3-4-5, wake up," and open your eyes. This action helps you recenter and ground yourself immediately, reminding you that you can explore at your own pace.
After the Session: Processing and Grounding
It’s normal to feel unsettled after a session. Here are some practices that can help you continue processing and stay grounded:
5-4-3-2-1 Grounding ExerciseThis exercise uses your senses to reconnect you with your surroundings:
5: Name five things you can see.
4: Name four things you can feel (e.g., the chair under you, your feet on the ground).
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.
Revisit Your Safe Place Visualization
Close your eyes, take a few deep breaths, and imagine yourself back in your safe space. You can add elements like warm light, calming sounds, or the comforting presence of your nurturing Self beside you.
Journaling or Drawing
Journaling: Write down your thoughts and feelings after the session. You might write a letter to the part of you that came up, expressing gratitude for its courage.
Drawing: If words are difficult, draw what you felt or experienced. Externalizing emotions in this way can help you process and integrate them.
Create a "Safety Box"
Put together a small "safety box" with items that help ground you. Include your anchor object, soothing essential oils, pictures of loved ones, or calming quotes. This box serves as a resource for reconnecting with your nurturing energy whenever you need it.
Movement and Grounding
Gentle Movement: Engage in gentle activities like stretching, yoga, or a short walk. Moving your body helps release any lingering tension and brings your focus back to the present.
Grounding Exercise: If possible, go outside and place your bare feet on the ground. Feel the earth beneath you, taking deep breaths to connect with its stability. This practice, known as "earthing," helps you feel more rooted and centered.
Soothing Sensory Experience
Warmth or Coolness: Wrap yourself in a warm blanket, sip a cup of tea, or hold a cool washcloth against your face. These sensory experiences soothe your nervous system and signal safety to your body.
Essential Oils: Use calming essential oils like lavender or chamomile. Place a few drops on your wrists or in a diffuser to create a relaxing environment that supports grounding and emotional processing.
Reach Out for Support
Check-In: If you're feeling particularly unsettled, reach out to a trusted friend, loved one, or therapist. Sometimes, sharing your experience, even briefly, can help you feel more connected and grounded.
Support Group: If you’re part of a support group or community, consider joining a session to share your experience in a safe, understanding environment.
Self-Compassion Ritual
Kind Words: Place your hand over your heart and say comforting phrases to yourself, such as, "I am safe," "I did my best," or "I am here for myself." This practice reinforces your nurturing Self-energy and offers reassurance.
Affirmation Cards: Create or keep a set of affirmation cards with positive, self-compassionate messages. Pull a card after a session and spend a few minutes reflecting on the message to help center yourself.
Daily Self-Check-Ins and Nurturing Practices
Regular self-care practices help build your ability to stay present and connected to your nurturing Self-energy:
Morning Check-In: Take a few minutes each morning to breathe and connect with your body. Place your hand over your heart and ask, “How am I feeling today?”
Evening Reflection: Before bed, spend a moment reflecting on your day. Breathe into your heart and offer yourself compassion, saying, "I am here for you, and I am listening."ning."
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