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 VENNIE KOCSIS

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"butterflies do not spring from silken cocoons

to fly their beauty into the blackness of tombs."

VennieKocsis.com

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from cult survivor to thriver...

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Grounding tools are everywhere around us.  The key is to go from the moment of dissociation to that grounding point.  Here is a list of ways to ground into your immediate surroundings.  Most of these techniques also work well with children.

 

Breathing in four counts.  Four count in through the nose.  Four count out through the mouth. Repeat. This will slow your heart rate down, since it tends to race when the body begins to feel anxiety and/or dissociation.

 

Find three to five things around you that are the same color.

 

Touch something and focus on how it feels beneath your hand.  

 

Have an activity on hand that allows for rhythm, knitting, crocheting, a pocket adult coloring book, a Rubik’s cube or other small puzzle; something that can be kept in the pocket for use in public .

 

Trace your finger in a pattern against a surface to ground into your own body.  Focus on it.  

 

Listen to soothing music.

 

If you can go to a safe space, go there.  If it is your car, then it's okay to sit there until you feel comfortable.

 

If you have a safe person, call them.

 

Go into nature.  Use your senses to explore what your eyes see.  Touch the leaves and trees.  Let yourself be present in your tranquil space.

 

Name ten objects present in the room.

 

Drink some ice water.

 

Use your fingers to drum a rhythm.

 

Do simple addition

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