Working through trauma could be scary, painful, and potentially re-traumatizing. Usually folks who suffer from experienced trauma have coped at least partly through some extent of dissociation. Even if this was required for your survival then, continued dissociation (especially forms that aren’t within your control) isn’t adaptive as soon as the abuse has stopped. Currently the task of treatment therapy is to assist you stay present of sufficient length to find out other method of establishing safety in today’s. What makes someone with automatic survival skills of dissociation learn how to try this? Grounding is a skill that will help.

Trauma therapy will not only include telling your story or emphasizing traumatic memories, though of course this is a crucial part of the work. Bringing trauma memories to mind, discussing these questions trusting relationship, and developing the capacities for managing them while staying within the moment are crucial areas of the healing process. A premature emphasis on traumatic material can in fact do more harm than good.

Before, trauma survivors were motivated to speak about their abuse from the belief that this catharsis will be healing. Sometimes this instead resulted in re-traumatization as an alternative to mastery of the material or healing. In reality, some trauma survivors are able to tell their stories easily, but also in a dissociated manner. As a result of risks involved, this healing work is best done with the aid of an experienced trauma specialist who is able to help you learn processes to manage memories effectively. One objective of trauma therapy is to help you hook up to earlier times while remaining in the existing. So how exactly does someone with automatic survival skills of dissociation accomplish this kind of task?

More recent trauma therapies have devoted to a stage approach, such as early preparation, target developing coping skills and stabilization. Judith Herman, in Trauma and Recovery, states that the central task from the first phase of therapy has to be safety. How could you experience this if you don’t even feel safe within yourself, but on the risk of uncontrolled flashbacks? In reality, for most trauma survivors it might have felt that there were pair of choices available to them historically: abuse or dissociation.

So what can therapists mean whenever we talk about grounding?

Grounding is approximately finding out how to stay present ( and for some get present in the first place) in your body from the present. Basically it includes a pair of skills/tools to help you manage dissociation and also the overwhelming trauma-related emotions that lead to it. Processing done from the very dissociated state is just not attractive trauma work. Neither will be the goal to be so at a loss for feelings which you feel re-traumatized. An individual will be present, you additionally need to learn other means of managing the feelings and thoughts asst with traumatic memories.

Everybody is different. Different grounding techniques will work for differing people. Are mainly some general categories and concepts. Exploring the pros and cons of numerous approaches together with your therapist can be useful in determining which will be the very best fit in your case.

-Grounding often takes the type of concentrating on the actual by tuning involved with it via your senses. For instance, one technique could involve emphasizing an audio you hear right this moment, an actual sensation (what is the texture from the chair you happen to be located on, for example?) and/or something see. Describe each in just as much detail as is possible.

-Diaphragmatic or relaxation: Trauma survivors often hold their breath or breathe very shallowly. Thus deprives you of oxygen that will make anxiety more intense. Stopping and focusing on deepening and slowing your breathing will bring you to the moment.

-Relaxation, guided imagery or hypnosis- folks with dissociative disorders are participating in a kind of self-hypnosis usually. The trouble is, it can be out of your control! Some trauma therapists can also be trained in hypnosis which enable it to help coach you on utilizing dissociation in a fashion that works for you. By way of example: you can produce a safe container for traumatic material between sessions, develop a safe or comfortable place (“safe” is probably not a concept some survivors can relate with or could possibly be triggering to some) 0r learn solutions to ignore the “volume” of painful feelings and memories.

Grounding and emotion management skills may help you proceed using the work of trauma therapy in ways that feels empowering as an alternative to re-traumatizing.

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