Mindfulness and Flashbacks: Grounding

Finding Oasis

Oases are activities that give a break from the trauma. They are activities that demand concentration and attention. Watching TV and reading do not usually work well as it is easy to wander into ones own thoughts. Procedures that have not become automatic work best. These might include: gardening; following a pattern in embroidery or knitting; playing chess, solitaire or ‘braintraining games; learning a language; doing crosswords or jigsaws; creative writing; playing the piano. The value of an oasis will be recognised by a reduction in hyper-arousal and a quieting of internal dialogue.

Finding a Safe Place or Activity

A safe place is a form of anchor to reduce the stress of working with traumatic memories. Anchors can be used as ‘braking tools when the going gets rough. A suitable anchor is one that gives relief (in body and emotion) and a sense of well-being. It is preferable that an anchor is chosen from real life experience, so that positive memories in both body and mind can be accessed. It is useful to work with your counsellor to establish in advance an anchor that can be used when needed in trauma work. A safe place or activity is a current or remembered experience of protection. It should have associations of calmness and safety (as opposed to ‘relaxing - which can feel unsafe for people who have experienced trauma, or ‘pleasurable - which can be over- stimulating). It is preferable for the safe place/activity to be something real that is known from life. This is because there will be somatic resonance in the memory - sights, sounds, smells, etc. which will be recorded as sensory memory traces and be highly accessible. It is helpful to imagine the safe place/activity during times of stress and anxiety, or it can be used as an anchor, to reduce hyper-arousal during a therapy session.

Body Awareness

co-existing sensations that arise from internal and external stimuli - is a very useful tool in trauma work. This is because consciousness of current sensory stimuli is our primary link to the here and now; it is also a direct link to our emotions. Body awareness is about awareness of cues from the central nervous system. Body awareness (sensations) from exteroceptors originates from stimuli that have their origin outside of the body (touch, taste, smell, sounds, sights). Body awareness from interoceptors consists of sensations that originate on the inside of the body (connective tissue, muscles and viscera)

Moving

Separating past from present can be accomplished on a body level. During a flashback or trauma work getting up and moving (e.g. walking around or moving from one room to another) will help to reinforce the here-and-now reality that the trauma is no longer occurring. ‘I could not move then, but I can move now. Moving can also help to complete a sequence of impulses that were blocked at the time of the trauma (e.g. the impulse to run or push away).

Strategies For Self-Soothing

Self-soothing activities are a source of decreased arousal, pleasurable sensations and calming feelings. They are characterised by: slow, gentle or rhythmical movements; softness in texture, tone and hues; quietness in volume. They include but are not limited to the following: • Calming breathing • Gentle holding and rocking • Calming self-talk • accessing calming sensations: e.g. warm baths and showers, warm drinks, soft textiles (blankets, bedsocks, soft toys, hot water bottles), calming music, soft lighting walking, gardening or swimming • things that anchor a safe connection to the therapist, e,g. being encouraged to choose a stone or shell from the therapists room to ‘look after and bring back to symbolise the continuing relationship