As trauma survivors, many of us are still learning how to self regulate. Now more than ever do we need to pause and check in with ourselves as we anxiously await the results that will determine the course of this Country for next four years and thereafter.
Here are some quick grounding examples to reduce levels of distress.
Practice Mindfulness.
Name the emotion you are feeling right now and “where” you feel that emotion in your body. Pause. Take a deep breath to the count of four, hold it to the count of five, exhale to the count of six. Repeat as many times as you desire, such as 5 minutes at a time or every hour. You can take this time to pray or to stay silent, simply noticing your breath.
Give yourself permission to take intentional breaks from the news.
The key is to take a mindful moment to unplug. Maybe it’s for 10min, 30min or an hour. Replace it with board games, music, a good movie, or even a cat nap. Healthy distractions help reduce the amount of stress cortisol in the body.
Practice holding time.
If you have a partner, sibling, or trusted friend whom you feel most comfortable and safe with, allow them to hold you as you share you heart. Because of our trauma, many of us have grown accustomed to doing things alone, but there is something to be said when someone physically sits with you in your pain, as you process out loud, as you lament. Let them hold you through it as you release tension from your body. The “holder” simply listens.
Take time to practice these quick and simple grounding skills today for immediate relief.
