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Your doctor may prescribe medications, including antidepressants or antipsychotics, to help manage your symptoms. Different types of psychotherapy, including cognitive processing therapy, eye movement desensitization and reprocessing (EMDR) therapy, and cognitive behavior therapy (CBT) can be helpful.

Ground can be a helpful way to manage symptoms of anxiety, dissociation, and flashbacks. If the symptoms you are experiencing are causing distress or interfering with your life, it's important to talk to a mental health professional. The specific treatment your doctor or therapist recommends will depend on your diagnosis.

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Shuper Engelhard E, Pitluk M, Elboim-Gabyzon M. Grounding the connection between psyche and soma: Creating a reliable observation tool for grounding assessment in an adult population. Front Psychol. 2021;12:621958. doi:10.3389/fpsyg.2021.621958

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How you ground yourself is highly personal. What works for one person may trigger anxiety or flashbacks in another. You may need to do some trial and error to figure out what grounding techniques work best for you. Pay attention to the coping mechanisms you've already developed to help you get through flashbacks and anxiety and see if you can build on them and/or use them as grounding techniques.

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If you experience flashbacks, dissociation, or anxiety, grounding techniques can be a powerful tool to bring your focus back to the present moment. These techniques connect you with the physical sensations you are experiencing at the moment, which helps distract you from what's going on in your mind. Examples of specific grounding techniques include counting, reading, sniffing peppermint, listening to nature sounds, chewing gum, or massaging your temples. These techniques are helpful because you can use them anytime, anywhere. However, it's also important to seek help from a trained mental health professional if you are experiencing symptoms of a mental health condition like anxiety or PTSD.

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To connect with the here and now, do something (or several things) that will bring all your attention to the present moment. Be sure to keep your eyes open while you're grounding yourself so you're aware of everything that's going on around you.

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For example, some people find that a rubber band on their wrist is useful for snapping them back to the moment. The ultimate goal is to live in the now and focus on the present when the past starts coming up.

Grounding techniquesfor anxiety PDF

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Grounding techniquesfor anxiety

Grounding is a coping strategy designed, as the name suggests, to "ground" or immediately connect you with the present moment. When you feel yourself caught in the grip of fear or anxiety, focusing your sensations in the present moment can help you get out of those distressing thoughts and feelings.

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

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Bandelow B, Michaelis S, Wedekind D. Treatment of anxiety disorders. Dialogues Clin Neurosci. 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

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The nice thing about grounding is that many of these can be done in any environment. You might be home alone or out in public, but once you feel that flashback or dissociation coming on, you can use grounding to move your focus back to the present.

Anxiety is also typically treated with therapy and medication. Medications that may be prescribed for anxiety include antidepressants, benzodiazepines, and beta blockers. CBT and exposure therapy can be highly effective.

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Grounding techniquesfor dissociation

List ofgrounding techniquesPDF

Grounding techniques can be extremely helpful for those moments when you feel yourself getting caught up in your own head. It can be as simple as paying attention to the world around you or engaging your senses to help distract you from anxious, fearful feelings. This can be particularly helpful if you have a condition such as PTSD or anxiety. However, it's important to remember these techniques aren't a substitute for treatment. If you are struggling with anxiety or symptoms of PTSD, be sure to talk to your doctor to learn more about treatments that can help.

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Grounding techniques often use the five senses—sound, touch, smell, taste, and sight—to immediately connect you with the here and now. For example, singing a song, rubbing lotion on your hands, or sucking on sour candy are all grounding techniques that produce sensations that are difficult to ignore or distract you from what's going on in your mind.

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If you aren't getting treatment for your PTSD but would like to, you can find PTSD treatment providers in your area through the Anxiety Disorder Association of America website.

This helps you directly and instantaneously connect with the present moment. At the same time, grounding reduces the likelihood that you will slip into a flashback or dissociation.

Grounding techniques are often used as a way of coping with flashbacks or dissociation when you have post-traumatic stress disorder (PTSD). They can also be helpful in other types of anxiety.

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Working on grounding takes dedication, but it becomes easier over time. If these particular grounding techniques don't work for you, try something else.

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The International Society for the Study of Trauma and Dissociation (ISSTD) also provides a wealth of information on the connection between trauma and dissociation, how to cope with dissociation, and links to therapists who treat trauma and dissociation.

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Because it focuses on being present in the moment, grounding can be considered a variant of mindfulness. Grounding techniques can also be a distraction, getting you out of your head and away from upsetting thoughts, memories, or feelings.