Category: Coping Skills & Grounding Techniques

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Navigating Relationships with a Trauma History: How to Heal, Set Boundaries, and Trust Again

Navigating relationships with a trauma history can be challenging. Sometimes, behaviors that feel “charming” may actually be red flags. Other times, we might feel bored or disconnected, not because the person is unsafe, but because we are familiar to chaos and instability. Breaking these old patterns takes practice. Learning to slow down, listen to your body, and communicate your needs is an important step in creating healthy, safe relationships.

Let’s consider a fictional client named Emily. As a survivor of childhood abuse with a history of failed romantic relationships, Emily wants to approach dating in a way that aligns with her goals. She wants a relationship that is healthy and safe.

Emily agreed to meet a mutual friend, Tom, for coffee. She was anxious and nervous, but also excited. The conversation flowed, and Tom asked if she would like to meet for dinner that weekend. Emily felt her chest tighten. Her instinct to people-please and say yes immediately surfaced, but this time she paused. She checked in with her body and asked herself, Does this feel safe for me?

Instead of ignoring her own needs, Emily responded, “I would love to see you again, but I would prefer a walk in the park first.” When Tom smiled and agreed, she noticed her body relax. In that moment, Emily set her first boundary and felt the empowerment that comes from listening to her own instincts and clearly communicating them.

Through this somewhat simple act, Emily realized that navigating relationships after trauma is not about rushing or hiding fear. It is about honoring feelings, communicating clearly, and recognizing that healthy connections are built on mutual respect. Every step she takes in setting boundaries is also a step toward trusting both others and herself.

After Emily’s coffee date, she reflected on what had just happened. Something as simple as pausing before saying yes and listening to her body had given her a new sense of clarity and control. For many survivors, this moment of awareness can feel both empowering and surprising. It also highlights an important first step in navigating relationships after trauma: recognizing how past experiences may influence how we relate to others.

Recognizing Trauma Patterns in Relationships

First and foremost, it’s important to recognize that any maladaptive or “unhealthy” patterns we’ve developed over the years were created with one purpose: TO KEEP US SAFE. These strategies were attempts to protect our vulnerabilities from being seen and to shield ourselves from hurt, rejection, or pain. Survivors did what they needed to do in order to survive their surroundings, both figuratively and sometimes literally.

I bring this to your attention to highlight the importance of self-compassion. Our younger selves learned habits that helped us keep going. Now, as adults working to heal, we can see how these patterns no longer serve us. We have the opportunity to equip our nervous system with healthier tools that support our growth and future wellbeing.

Now that we understand these patterns aren’t our fault and were our nervous system’s way of protecting us, we can begin to bring awareness to them. Common patterns survivors may notice include:

  • Seeking approval or validation excessively
    Survivors’ self-worth was often undermined in the past, which can lead to seeking approval or validation from others. They may rely on others to feel “enough,” making it hard to trust their own instincts.
  • Feeling anxious or hypervigilant around conflict
    Growing up, any disagreement might have led to extreme reactions like name-calling, objects being thrown, slammed doors, screaming, yelling, you name it so it’s natural to feel hesitant toward conflict as an adult. When handled with mutual respect, honest communication, and reflection, conflict can actually strengthen relationships and build trust.
  • Avoiding closeness out of fear of being hurt
    Closeness, intimacy, emotionality = unsafe, painful. Experiences of abandonment or distorted ideas of love make trusting others difficult. Avoiding closeness becomes a protective strategy, even in healthy relationships.
  • Attracting or being attracted to partners who are controlling or unavailable
    Controlling environments during childhood or unavailable caregivers can lead survivors to seek out familiar partners who resemble similar characteristics. Unconsciously, they may seek what they know, even if it is unhealthy, reinforcing the belief that love involves fear, inconsistency, or the need to earn approval.

Slowing Down, Listening to Your Body, and Setting Boundaries

Recognizing patterns is only the first step. The next step is learning how to respond in ways that support your healing and create healthier relationships. For many survivors, this means slowing down, tuning into your body, and clearly communicating your needs.

Slowing down allows you to notice how you feel in the moment. Does your chest tighten, your stomach knot, or your heart race? These sensations are your nervous system signaling that something may feel unsafe or uncomfortable. In trauma work, this is often described as staying within your window of tolerance, the optimal zone where you can experience emotions without becoming overwhelmed or shutting down. Checking in with your body before responding to a situation, whether it is a date, a conversation, or a disagreement, can help you act from awareness rather than habit and keep you within your window of tolerance.

Listening to your body goes hand in hand with setting boundaries. Boundaries are ways of honoring your needs and protecting your emotional space. They are not meant to keep people out or put up walls, but rather to help the relationship move along more effectively and sustainably. When boundaries are clear, everyone can feel safe and have their needs met. Healthy boundaries are a two-way street: they allow you to care for yourself while also fostering trust, respect, and connection with others. They might look like asking for more time before committing to plans, expressing when a topic or behavior feels uncomfortable, or limiting contact with people who feel unsafe. Every time you honor a boundary, you strengthen your sense of safety, stay within your window of tolerance, trust yourself more, and teach others how to treat you.

Building these skills takes practice. It may feel uncomfortable at first, especially if old patterns push you toward people-pleasing or avoidance. But each moment of awareness is a step toward healthier, more fulfilling relationships. Over time, your nervous system learns that safety, respect, and connection are possible, and that you can enjoy intimacy without fear.

Practicing Self-Validation

For many survivors, trauma can leave a lingering sense of doubt or self-criticism. You might question your feelings, second-guess your choices, or feel guilty for prioritizing your needs. Practicing self-validation means reminding yourself that your thoughts, emotions, and needs are legitimate. It involves acknowledging your experiences without judgment and offering yourself the compassion you may not have received in the past.

Simple ways to practice self-validation include journaling your feelings, speaking kindly to yourself, or sharing your experiences with a trusted friend or therapist. Over time, these habits strengthen your inner voice, making it easier to trust your instincts, honor your boundaries, and engage in relationships from a place of self-respect rather than fear or obligation.

If journaling or talking with a friend doesn’t feel like your thing, here are some playful, creative strategies suggested by actual trauma survivor clients:

  • Talk to yourself in third person: “Emily, it’s okay to feel nervous about this date. You’re doing your best and listening to your body.” Addressing yourself as you would a friend can feel surprisingly empowering.
  • Celebrate small wins: Even showing up for a coffee date, pushing through discomfort, or setting a boundary deserves recognition. Give yourself a little acknowledgment—it matters.
  • Affirmations on sticky notes: Place them in the fridge, on your nightstand, or in your car. These fun reminders throughout the day reinforce that you are worthy and valued.
  • Record voice memo moments you are proud of: Say something kind or note a moment of courage. Even if you delete it afterward, the act of acknowledging yourself strengthens self-validation.

Practicing self-validation doesn’t have to be serious or complicated. Adding playful, creative ways to honor yourself makes it easier to turn self-compassion into a daily habit.

Seeking Support

Healing from trauma is not something you have to do alone. Surrounding yourself with supportive people like friends, family, or communities who understand trauma can provide encouragement, perspective, and validation. Trauma-informed therapy or support groups can be particularly helpful, offering guidance on navigating triggers, building self-awareness, and learning relational skills in a safe environment.

Support doesn’t just help you feel understood; it also models healthy relational patterns and reinforces that it is possible to have connections where safety, respect, and care are mutual. Seeking support is an act of strength and self-compassion, reinforcing that you are worthy of relationships that nurture and honor you.

Bringing It All Together: Emily’s Journey

Looking back on her coffee date, Emily realized that each step she took such as pausing before responding, listening to her body, and setting a boundary was more than just a small act. It was a practice in self-validation and loving herself, a way to stay within her window of tolerance, and a demonstration of how boundaries can strengthen rather than limit a relationship. By honoring her needs and communicating clearly, she created a space where both she and Tom could feel safe and respected.

Emily’s experience illustrates a larger truth for all survivors: navigating relationships after trauma is a process, not a race. It involves recognizing old patterns, checking in with your body, setting boundaries, validating your experiences, and seeking support when needed. Every moment you honor yourself, every boundary you communicate, and every safe connection you foster helps rebuild trust both in others and in yourself.

Healing in relationships is possible. With patience, awareness, and practice, survivors can cultivate connections that are safe, nurturing, and fulfilling. Survivors can have relationships that reflect the respect, care, and love we all deserve.

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After the Annunciation Shooting: How to Talk to Kids About Tragedy

School shootings, the war in Ukraine, suicide, death, and other tragedies have sadly become all too common in today’s world. Many parents and teachers are left wondering: How do we talk with children about these events without frightening them further or adding to their distress?

Children respond to trauma in many different ways. Some may have strong emotional reactions right away, while others may begin showing signs of struggle weeks or even months later. Knowing what to look for—and how to respond—can help caregivers support children through these difficult times.

Feeling unsure of what to say, or worrying about saying the “wrong” thing, is completely normal. Parents and teachers are coping with their own emotions, while also trying to support the children in their care. Research shows that supportive, age-appropriate conversations can make a meaningful difference in a child’s healing and sense of safety. As a licensed social worker with experience working with children who have faced trauma, here are some key strategies:

1. Create Safe, Open Spaces

Children need to know it’s okay to bring up scary or confusing topics. You don’t have to call a formal sit down for a “big talk”—often the best conversations happen during everyday moments like car rides, coloring, or helping in the kitchen. What matters most is showing calm openness, letting kids know no question is off-limits, and reassuring them that they won’t be judged or dismissed for what they’re feeling or asking.

2. Keep it Age-Appropriate & Honest

The way we explain events should match a child’s developmental level. Younger children need short, simple, and concrete explanations that reassure them about their safety. School-aged kids can understand a bit more but still need reassurance and clarity. Teens may want direct, honest conversations where they can ask questions and share their views. In every case, it’s best to answer questions truthfully without adding unnecessary or graphic details, and to gently correct any misinformation they may have picked up. You can start by asking what they’ve heard or understand about the event first- this helps you address any misinformation and meet them where they’re at.  

3. Validate and Normalize Feelings

Children may react in many different ways: fear, sadness, anger, or sometimes no visible reaction at all. All of these responses are normal. By naming and validating feelings, you show children their emotions make sense and are safe to express. A simple response like, “It’s okay to feel scared after hearing about something like this,” communicates acceptance and connection. This helps kids feel less alone and more supported as they process what happened. Even saying something simple like, “I’m here when you’re ready to talk,” can go a long way in building trust.

4. Model Calm & Stability

Kids are emotional sponges and can take on the emotions of the adults in the room. If they see a caregiver or teacher overwhelmed, they may feel more anxious themselves. It’s important to take care of your own emotional state first—pause, breathe, or talk with another adult—so you can feel more calm while engaging. Keeping up with daily routines can also provide comfort and predictability, letting children know that even in uncertain times, some things remain safe and consistent.

5. Encourage Healthy Coping & Seek Extra Support if Needed

Children often express their feelings best through play, art, or movement rather than words. Encourage them to draw, play outside, journal, or simply spend time with friends and loved ones. Remind them they can always turn to safe adults—parents, teachers, counselors—when they feel overwhelmed. At the same time, keep an eye out for lingering signs of distress such as nightmares, withdrawal, regression, or ongoing anxiety. If those signs persist, seeking support from a mental health professional can make a meaningful difference in helping them heal.

While we can’t shield children from every painful event, we can help them feel safe, supported, and understood. Showing up, listening, and validating their emotions—without needing to have all the answers—can make a lasting impact on a child’s sense of security and resilience.

Talking with Kids After a Traumatic Event: Quick Reference Guide

Simple things to say by age group

Preschool (3–5 years)

“Something sad happened. Some people were hurt, but you are safe.”
“It’s okay to feel scared, sad, or confused.”
“You can always talk to me about how you feel.”
“Would you like to draw or play while we talk?”

School-Age (6–12 years)

“It’s okay to ask questions if something feels confusing or scary.”
“Feeling scared, sad, or angry is normal.”
“I’m here to listen if you want to talk or just be together quietly.”
“Let’s focus on the facts so we don’t get confused by rumors.”

Teens (13–18 years)

“It’s okay to feel many different emotions about what happened.”
“You can ask questions, or we can just talk about how it’s affecting you.”
“You don’t have to deal with these feelings alone.”
“What helps you feel safe or calm? Let’s think about coping strategies together.”

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Learn More: Survivors Empowerment Support Group FAQs

Joining a support group can feel intimidating, and that’s completely understandable. Because of this, I wanted to share more about the four-week psychoeducational support group I’m hosting for adult women survivors of childhood sexual abuse starting on March 17th, 2025.

To help ease any concerns, I’ve put together some of the most common questions I receive about the group. Hopefully, this gives you a better idea of what to expect and helps you feel more comfortable about taking the next step!

What is this group all about?

This group offers a supportive space for adult women survivors of childhood sexual abuse to learn, connect, and heal. Over the course of four weeks, we’ll explore:

  • Common reactions to trauma
  • How past experiences show up in adulthood
  • Coping strategies to manage symptoms

Each session is a mixture between short presentations, maybe 10-15 minutes about trauma responses, coping skills, & other relevant topics, followed by open discussion. This is where you can share your thoughts, ask questions, or just listen- whatever level of participation that feels right for you! Again, there is no expectation or pressure for you to share any part of your history. The focus is on learning, gaining support, and feeling empowered in your healing journey.

“I’m nervous about joining!” and “What if I feel overwhelmed or need extra support?”

Feeling nervous is completely normal, and you’re not alone in that! This group is designed to support you at your own pace. If at any point you feel overwhelmed, it’s okay to take a step back. You can turn your camera off or step away for a few minutes. There’s no pressure to participate beyond what feels comfortable for you.

If you need extra support, I’m always available to help—whether that’s during a session or in a one-on-one conversation outside of the group. The most important thing is that you feel safe, comfortable, and supported during this time.

What have past participants said about the group?

Many past participants have expressed relief in finally connecting with others who truly understand. One person even described it as “finding others on a deserted island”—it felt so comforting to know she wasn’t alone anymore.

Participants have shared that they love the welcoming and no-pressure environment, the empowering discussions, and the practical coping tools they’ve gained. Overall, it’s a space where people feel heard, supported, and less isolated.

Can this group continue beyond the four weeks?

Yes! If there’s enough interest and commitment from participants, there’s a possibility of continuing the group on a biweekly or monthly basis for ongoing support and connection.

Is this group confidential?

Yes! Confidentiality is a top priority. What is shared in the group stays in the group, and everyone is expected to respect each other’s privacy.

How many people will be in the group?

To maintain a safe and intimate environment, the group will be kept small—typically between 6 to 10 participants.

Who is leading the group?

I’m Janel Wetzel, a trauma therapist specializing in working with adult survivors of childhood sexual abuse. I have over 10 years of experience working with survivors in various settings. I’m a Certified Clinical Trauma Professional, trained in EMDR therapy, and deeply passionate about Internal Family Systems therapy. When I’m not working with clients, I’m chasing around my two children, spending time with my husband, and enjoying big family dinners with friends and loved ones.

Interested in joining?

These are just a few of the questions I often hear, but if you have any others, please don’t hesitate to reach out!

If you’re interested in signing up, email me at Janel@LovingCircleCounseling.com.

This group was created for the community—because when 38% of adult women have experienced childhood sexual abuse, groups like these are truly needed.

You are worth it.

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Unlocking Wellness: The Power of Journaling for Mental Health

Benefits of Journaling

Journaling offers many mental health benefits. Whether you prefer typing it out on the computer, the notes app on your phone, or pen and paper, journaling provides an outlet for emotional expression. This form of communication can be a great tool for processing complex emotions, reducing the intensity, and providing an overall sense of relief.

Additionally, journaling serves as a form of stress reduction by enabling individuals to unload worries, fears, and concerns onto paper. Externalizing thoughts can lead to a clearer and more organized mind, ultimately reducing stress and anxiety. Using journaling as a creative outlet can be stress-relieving for some. Self-expression allows individuals to explore their creativity through writing, drawing, or collage. This creative expression promotes relaxation, enjoyment, and a sense of fulfillment.

Journaling facilitates problem-solving by helping individuals identify and process challenges in their lives. By exploring potential solutions, they can gain clarity and perspective, making it easier to develop effective strategies for addressing issues. Organizing worries on paper can provide mental space for more positivity and optimism to see the stressors in a different light.

As a mental health clinician, I recommend journaling to encourage self-reflection. By examining thoughts, behaviors, and patterns over time, individuals can gain valuable insights into their emotions, values, and goals, fostering personal growth and development. Through self-reflection, journaling can promote self-compassion and self-acceptance by validating one’s own feelings and experiences.

Overall, journaling is a powerful tool for enhancing mental health and well-being, offering opportunities for emotional expression, stress reduction, self-reflection, problem-solving, gratitude, validation, and creative expression.

Reflection Questions: SELF-LOVE

  1. What does self-love mean to you personally?
  2. What are some common challenges to practicing self-love? How do you overcome these obstacles?
  3. How has your relationship with yourself evolved over time?
  4. How does self-love impact your relationship with others?
  5. What are some misconceptions about self-love?
  6. Can you share any tips for others who may be struggling with self-love?


Journaling is a versatile and powerful tool for nurturing mental health and well-being. Whether you prefer to jot down your thoughts with pen and paper or type them out on a digital device, the act of journaling offers numerous benefits, including emotional expression, stress reduction, self-reflection, and creative exploration. As we embark on this journey of self-discovery and healing through journaling, I invite you to join me in periodic reflections on self-love and personal growth. Through these reflection questions, we can deepen our understanding of ourselves, cultivate self-compassion, and foster a greater sense of well-being. Together, let’s embrace the transformative power of journaling to unlock our inner wisdom and resilience.

Janel Wetzel
(517) 258-0330
Loving Circle Counseling
800 Hilton Rd, Ste 8
Ferndale, MI 48220
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How to Get Through The Holidays

Let’s be honest for a second. The holiday season isn’t always merry, cheery, and bright for everyone.

The thought of being in a room with parents, siblings, grandparents, cousins-once-removed, that aunt or uncle no one’s really sure how they are connected might feel super overwhelming; and, quite frankly, less than desirable right now. Aunt Susie asking 20 times if you want seconds, dodging political convos at all costs, avoiding the family drama- This requires mental energy and it might even cause serious anxiety and mental health triggers.

It’s okay to not see the “joy” and “magic” during the holidays. It’s okay to be right where you are. I’ve asked some clients of mine to contribute to this post. I asked them, “How are we going to maintain boundaries and manage triggers for the next 30+ days?” I’ve compiled a list of their responses and included them in this post. And, I have to admit, coming for a clinical perspective, these are spot on.

LISTEN TO YOUR BODY

Sure, it’s important to get in as much family time as possible during the holiday season, especially with those out-of-towners. However, it’s also super important to get enough rest. Holidays require days, sometimes even weeks of preparing, cooking, baking, traveling, stress, anxiety, and so much more! Be sure to balance this madness with the proper self-care by snuggling up to watch Hallmark movies, meditating, taking a bubble bath, or simply skipping the umpteenth holiday party to stay home and rest- whatever your body is telling you.

TAKE BREAKS

There is nothing wrong with taking a few minutes to yourself at the holiday party. Walking away from the family chaos into a quiet room or running to the store to get an unneeded/unnecessary extra gallon of milk to regroup and recharge is perfectly acceptable. In fact, it is high encouraged! Listen to the signals your body is giving you. Are you beginning to feel anxious? Irritable? Sad? Be mindful of what’s going on inside and escape to a peaceful place as needed.

IT’S OKAY TO SAY “NO”

I don’t know who needs to hear this, but IT’S OKAY TO SAY “NO.” Saying no to that extra piece of pie Aunt Carol is pushing; saying “no” to a conversation topic; saying “no” to the holiday party if it means over-exhausting yourself; saying “no” to do what is right for you and your family. This is all okay! Setting and maintaining boundaries can be difficult with family members, especially during the holidays. Saying, “I appreciate the invite, however, I will be staying home this year” might be the key to a happy, healthy holiday for you.

ACKNOWLEDGE TRIGGERS

It’s perfectly normal for those with trauma histories to be triggered by the holidays. Seeing family members after years of silence; memories surrounding the season; and feelings that have been buried may come up. If you think this is a possibility, reach out to a therapist! Feeling in control of our emotions and learning ways to manage these triggers will come in handy when faced with these obstacles. It also doesn’t hurt to create a “mental health toolbox “- dorky and cliché, I know, but it totally works! Fill your purse, small bag, or coat pocket with the following small essentials to help ground yourself during moments of charged emotions:

  • Hard candies, preferably something sour, lemon, or peppermint
  • Peppermint gum
  • A nail file
  • A small clove of garlic… just kidding, but something smelly like hand sanitizer!

The point is to fill our “toolbox” with items that engage our senses. This brings us back into our window of tolerance, in touch with our bodies, and acknowledges the present moment. If you are interested in more ways to cope with triggers, check out my other blog post for more tips!

ASK FOR HELP

There’s no surprise the extra stress of the holidays can stir up some holiday blues. Whether you are grieving loved ones who are no longer with us, relationships you wish were different, people you wish were here, and the uncertainty of the future- you are not alone this holiday season. If you notice the impact of the holiday season is starting to overwhelm you, be sure to connect with someone you feel safe with. Ask them to go for a walk, grab a cup of coffee, or just to sit with you so you are not alone.

Remember, this is your holiday season, too. You are worthy and deserving of experiencing your holiday in the mental and physical space that you choose.

Janel Wetzel, LMSW, CTP
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Why Attend Support Groups For Childhood Trauma

Have you ever felt like your trauma has kept you from opening up to others? Fearful of being judged, pitied, or treated differently based on your past life experiences? You’ve learned that not everyone is supportive or accepting of your past so you keep your pain to yourself, hidden from the world. Because of this, you struggle with feeling real emotions, genuine connection with others, and true intimacy.

You are not alone in feeling this way, but there is hope. Imagine being surrounded by loving women who see you for who you are, not what happened to you. They support you, listen to you, and empathize with you in a way like never before because they too experienced unthinkable pain in their childhood.

Support groups can offer this space of peace and empowerment; knowledge and acceptance; validation and support. Survivors can come together to empower one another; share similar experiences; and relate to thoughts and feelings you’ve kept secret for so many years. The many benefits of support groups can be transformative, empowering, and life-altering.

Realize You’re Not Alone

You might not have to read much further after this first reason! Who else loves solidarity?! The ability to connect with others on issues that have developed as a result of our childhood trauma can be transformative in our healing process. Knowing that others have spent time wondering the same thoughts you have and feeling the same emotions you did after all these years is comforting. These are normal, common reactions to childhood trauma… and here’s proof!

Build A Community Of Strong Women

After realizing the members in the group have also experienced similar pain, you are more likely to open up and connect on a deeper level than ever before. This allows us to be seen for who we are and not for what happened to us. You are more than your trauma, and this community recognizes and accepts that.

Learn Helpful Information

Grounding techniques, coping skills, and psychoeducation are incredibly helpful tools to have on our healing journey. What better way to learn these than from people who have found their results effective firsthand. Learn from other resilient women how they manage unwanted emotions, anxiety, and PTSD triggers. Licensed facilitators are there to teach psychoeducation as it relates to your abuse as well. Knowledge is power!

Express Feelings

Wait, what are feelings? We’ve learned after all these years the importance of denying any feelings from coming to the surface. We force them to stay trapped in a small box with multiple padlocks in the back of our mental closets. Not anymore! Support groups have a way of empowering participants to access those feelings and to express them in the comfort of their peers. Remember, you are not alone. Odds are, the feelings you are expressing, your community of strong survivor women you just met can most likely relate in one way or another.

Gain hope

Support groups host participants from all stages of the healing process. Some women have started their journey years ago, while others are just beginning. This is the beauty of a support group. We can learn from our safe and extraordinary group of magical women by seeing and hearing firsthand that life can get be better. There is hope, and they are proof.

What do you have to lose? Not only can you learn from other survivors, but you have a lot to offer as well. You are a survivor. This alone deserves to be shouted from the rooftops. With this title you have joined a club you did not ask to be a part of. However, let’s take the power back and make this club something powerful, influential, and kick-ass. You have been through hell and back. It’s time for you to do something for yourself and for your personal growth.

If you are interested in joining the Survivors Empowerment Group for womxn survivors of childhood sexual abuse, please check out the Support Groups page. You will find more detailed information about the group, as well as the link to register. Once you have completed the Survivors Empowerment Group then you are eligible for the Life After Childhood Sexual Abuse support group for continued support. For further information, contact Janel Wetzel, LMSW.

Sign up for Survivors Empowerment Group
Email Janel for more info
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Grounding Tools For Managing Trauma Triggers

Before a person starts to process their trauma, it is imperative for them to gain a sense of safety and control within their bodies. This can be accomplished by learning and implementing healthy coping skills and grounding techniques. These can be used when the trauma reactions feel unmanageable and our sense of safety feels compromised.

GROUNDING TECHNIQUES

Grounding techniques are strategies used to bring an individual out of a panic attack, PTSD flashback, unwanted memory, stressful emotion, dissociation, or state of anxiety. They help a person come back to the present by bringing attention to their senses and connecting with their body. Certain grounding techniques are proven by scientific evidence to lower blood pressure, manage pain, and reduce overall stress, depression, and fatigue symptoms. In summary, grounding techniques help turn off the “fight, flight, or freeze” section of the brain and help you bring your attention back to the present to realize that you are not in actual danger.

COPING SKILLS

Coping skills are similar to grounding techniques, however, can be used for more long-term coping, while grounding techniques are used in that immediate state of panic. Coping skills are constructive strategies used to manage anxiety and other life stressors. The strategies require adapting the behaviors, thoughts, and emotions to adjust to the new life stressors. We can use coping skills to manage internal conflict, maintain positive mental health and emotional well-being, cope with positive and/or negative life events, and in every day mundane activities.

Coping skills and grounding techniques can be used simultaneously. It’s not too important to note the difference between the two types of strategies. What is important is that you find at least one or two techniques that help you feel safe in your body, lowers your anxiety, and brings you back to your typical emotional baseline.

I’ve included some of my favorite grounding techniques and coping skills in this blog post with descriptions of how to complete each one. Review the 10 strategies below and find which works best for you. Be sure to reach out if you are struggling to find the right fit!

5-4-3-2-1 Technique

This is a great grounding technique that can be used in panic situations, dissociation, or during symptoms of PTSD. Using the 5-4-3-2-1 technique, you will intentionally focus your attention on your surroundings by using each of your 5 senses. The goal is to purposefully notice small details around you that you otherwise would have missed. Ask yourself the following questions:

What are 5 things you can see right now?
– Search the area for items that you can zoom in on such as patterns on the furniture, a butterfly in the tree, or an object tucked into the corner.

What are 4 things you can physically feel?
– Focus your attention on weight, texture, and other tactile qualities. Feel the soft chair on the back of your legs, notice the ring on your finger, or feel the breeze from the fan.

What are 3 things you can hear?
– Do you notice the sound of the air conditioning? Can you hear people talking in the other room? Do you hear the buzz from a fly? Is your dog snoring nearby? Notice any sounds, near or far, that you can hear.

What are 2 things you can smell?
– Pay attention to any smells in the air such as an air freshener, fabric softener, or freshly brewed coffee. If nothing is coming to mind, look around for something that has a scent like a candle or piece of fruit.

What is one thing you can taste?
– Notice the taste you have in your mouth. Is it the minty taste of freshly brushed teeth? The coffee you drank this morning? Carry gum or a piece of candy with you for this step if you would like and pay close attention to their flavors.

Grounding Toolbox

This technique is very similar to the 5-4-3-2-1 technique in that it also uses the senses to refocus your attention on the present. Find a box that can be place in your car, office, bedroom, or wherever you spend time in often. In the box, gather items that will engage your sense of smell, taste, and touch. For scent, try essential oils, incense, coffee beans, scented lotion, or cinnamon sticks. To engage your tastebuds, try licking a lemon, sucking on an atomic fireball or sour warhead, drinking iced cold water, or swishing mouthwash. For touch, try brushing your hair, filing your nails, snuggling with a soft blanket or weighted blanket, placing an icepack on your body, or splashing cold water on your face. Having one from each of the senses or just having one with you in general is a great way to prevent any unwanted emotions.

Body Awareness

There are several ways this technique can be implemented. Here are just a few:

  • Take 5 long, deep breaths through your nose, and exhale through your mouth.
  • March in place by stomping your feet on the ground for several minutes. Pay attention to the sensation in your feet and legs as they make connection to the ground.
  • Reach your hands over your head as long as they will extend. Hold this position for 5 seconds. Relax this stretch, bring your arms to your side, and rest. Notice any sensations that you feel.

Butterfly Hug- EMDR Therapy

This technique is used in EMDR Therapy, and it allows the client to be in charge of the bilateral stimulation. This helps with learning how to self-soothe, reducing anxiety, and helps with grounding. To practice this technique, wrap yourself in a hug with each hand touching the opposite upper arm or shoulder. Then move your hands like the wings of a butterfly by tapping your upper arms/shoulders in an alternating pattern. Take slow, deep, and intentional breaths while observing your thoughts and any sensations in your body. There is no set time limit, however, can last between 1 to 5 minutes.

Belly Breathing

Belly breathing is a great way to practice slow and intentional breathing. Placing one hand on your belly, feel your hand move as you take a deep breath in through your nose while noticing your belly expand. As you exhale through your mouth, imagine your breath as your anxiety being released from the body. When you become stressed, your brain releases cortisol, aka “stress hormones.” Deep breaths lower your heart rate, lets more oxygen enter the blood stream, and combats the cortisol by sending endorphins, aka “feel good hormones,” to the brain, allowing it to relax.

Affirmation Statements

Truthful, positive affirmation statements can be used to challenge the negative and untrue thoughts that seem to be on repeat when we are stressed and/or anxious. How often do we make hurtful comments to ourselves when we are feeling overwhelmed or anxious? Affirmation statements are great to help flip the narrative and remain more neutral or positive. Start by completing the sentence “I Am _____.” It can be “I am…” enough, brave, strong, resilient, a survivor, worthy, safe… whatever word truly resonates with you! Write this sentence on a 3×5 card or on a sticky note and place it in a spot where you see it daily. Each morning, as well as throughout the day, mindfully, intentionally, and lovingly recite this affirmation to yourself.

Meditation

There are six common types of meditation practice: mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, and transcendental meditation. Each type of meditation can significantly reduce anxiety, pain, depression, and health conditions. Whether you are a pro at it or not, it does not matter. There are many tools that can assist you in accomplishing a productive and healthy meditation. My personal favorite tool is the Insight Timer application. This is great to use if you are looking for a restful sleep, insightful talks, or to find peace and calmness.

Walking Outside

The University of Michigan conducted a study that found walking outside in nature has many mental health benefits, such as decreased depression, improved well-being and mental health, positively impacts mood, and lowers perceived stress. While outside, observe your surroundings! Tap into those senses! Even just a 10-minute wall around the block can significantly improve your mood.

Pet an Animal

This is my personal favorite coping skill! The simple act of petting a dog can instantly produce endorphins and reduce anxiety. According to the director of the Center for Human-Animal Bond at Purdue University, it can also lower blood pressure and release a relaxation hormone. This can be an easy and beneficial activity to do when we are feeling emotionally-charged.

Body Scan Mindfulness

This is another form of meditative practice. It involves mindfully scanning your body for any sensations of pain or tension. Body scans are a great way to connect with your body which can help you identify when you are feeling particularly tense or uneasy. Becoming more aware of your body and learning where you hold most of your tension can lead to a healthier mental well-being. To practice, get comfortable by either lying down or sitting in a position that allows you to be fully stretched out. Practice deep, intentional breaths and bring your attention to a particular body part. I typically start at my toes and work my way up towards my head. As you scan your body, be aware of any sensations of pain, tension, discomfort, or anything out of the ordinary. If you notice any tension or discomfort, imagine releasing that sensation from your body and feel it dissipate. It’s perfectly normal for your mind and thoughts to drift away from your body. However, if you catch yourself doing this, simply get your thoughts back on track by refocusing your awareness to your body scanning. Once you’ve completed your body scan, bring your attention back to your physical surroundings. Here is an awesome article that describes the body scan mindfulness in more detail.

These take practice! We must practice them daily so that we instinctively use them when we are in an emotional state. Find what works for you and stick with it.

If you have any questions about the benefits, how to use them, or when to use them, please reach out to me for further clarification. Coping skills and grounding techniques are such an important and pivotal piece of your mental health healing.

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JanelWetzel@bokettocenter.com
517-258-0330
306 S. Washington Ave
Suite 226
Royal Oak, Michigan 48067