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Why Grounding Plans Are a Lifeline
Have you ever felt like the world is spinning too fast, leaving you struggling to catch your breath? In those moments, a grounding plan can be a lifeline. It’s more than just a list of techniques; it’s a personalized tool that helps you regain a sense of safety and control when everything feels overwhelming. Navigating trauma recovery can sometimes feel like an impossible task, but it doesn’t have to.
In this post, I’ll share why grounding plans are essential, how they’ve helped me in my own healing journey, and tips for creating your own—complete with a free downloadable template.
The Role of Grounding Plans in Healing
In my post about the Window of Tolerance (where I explain why staying grounded after trauma can be so difficult), I mentioned that obtaining the skills to face and handle big emotions is like building a tool kit. One of the most essential tools I have is my grounding plan.
Truthfully, after my assault, I was nowhere near equipped to handle the turbulent emotions that were coming at me full speed. I could go from overwhelm to extreme emotional distress faster than I could even consciously process what was happening. A lot of the time, it felt like hopping on a rollercoaster—as soon as the ride started, I was powerless to stop it.
I believe many of us can relate to feeling vulnerable or defenseless to the unforgiving emotional aftermath of trauma. My therapist created a grounding plan for me, and her insight was invaluable. If you’re going to therapy, it’s likely you already have a grounding plan. However, if you don’t have access to that kind of support, I hope to make it as easy as possible for you to create one yourself.
My Experience with Grounding Plans
When I first started using my grounding plan, I kept it in my bedside table so I’d always know where it was. I also took a photo of it for quick access on my phone in case I needed it while I wasn’t home. Over time, it became a powerful tool to help me navigate difficult emotions and regain a sense of control.
While grounding plans aren’t a cure, they’re an incredible resource. They’re a way to practice surviving, learning, and equipping yourself for the next challenge. Whether you’re just starting out or have been working on your skills for a while, creating your own grounding plan can be a game-changer.
How to Create Your Grounding Plan
Here’s a step-by-step guide to creating a grounding plan that works for you.
Step 1: Identify Your Warning Signs
Your warning signs are the unique mental or physiological indications that you may be heading toward emotional dysregulation. For me, signs included a fast heartbeat, a feeling of energy in my core, deliberate or intrusive rumination, and mental images.
Your warning signs will be highly personal, but here are some examples:
Emotional Warning Signs
- Intense fear or panic without a clear cause.
- Overwhelming sadness or hopelessness.
- Emotional numbness or disconnection.
Physical Warning Signs
- Tightness in the chest or difficulty breathing.
- Shaking, trembling, or restlessness.
- Sweating or feeling overly hot/cold.
Mental Warning Signs
- Replaying traumatic memories or ruminating on the past.
- Racing thoughts or trouble concentrating.
- Thoughts spiraling into worst-case scenarios.
Behavioral Warning Signs
- Withdrawing from loved ones.
- Avoiding responsibilities or procrastinating more than usual.
- An urge to flee from situations.
Step 2: Choose Grounding Techniques
Once you’ve identified your warning signs, select grounding techniques that help you stay present. Here are some ideas:
Grounding Techniques
- 5-4-3-2-1 Technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- Deep Breathing: Try box breathing—inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
- Grounding Objects: Hold or focus on a comforting item like a smooth stone or soft fabric.
- Counting Backwards: Distract your mind by counting backward from 100 or by threes.
Mindfulness Techniques
- Name Your Emotions: Be specific, like “I feel disappointed” instead of “I feel bad.” Validate your emotions with a compassionate statement, such as “It’s okay to feel this way.”
- Affirmations: Repeat positive statements like “I am safe” or “This feeling will pass.”
- Walking Meditation: Focus on the sensation of your feet touching the ground as you walk slowly.
Step 3: Add Your Support Network
Include trusted people you can call or text. This doesn’t have to be someone you discuss your trauma with—just talking to someone you love can be a powerful distraction.
Step 4: Reasons to Hope
Find something that has helped you through hard times before. It can be anything, big or small. For me it was angel numbers because through my darkest times, they felt like a message that someone was watching over me.
Step 5: Include Crisis Resources
List reputable, 24/7 crisis numbers that you can turn to in moments of distress. My downloadable template includes two commonly used lines, but feel free to add others you trust or feel comfortable using.
Step 5: Keep It Accessible
Keep your grounding plan somewhere you can easily find it—like a bedside table—and take a photo for quick access on your phone. The key is to ensure you can reach for it in moments of need.
Grounding Plans: A Tool, Not a Cure
Creating a grounding plan didn’t “heal” me, and it’s not a one-size-fits-all solution. I still struggle, and there are times when grounding techniques alone aren’t enough. But healing is a journey. Over time, I’ve learned to develop new tools and skills that make each challenge more manageable.
Whether you’re at the beginning of your healing journey or already building your emotional toolkit, I believe a grounding plan can be an invaluable resource. Ready to create yours? Download my free template and take the first step toward grounding yourself in moments of distress.
Thank you for being here. If this post resonated with you, I’d love for you to share your thoughts or connect with me-your voice matters too.
DOWNLOADABLE TEMPLATE
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