Grounding Skills
Name a grounding skill?
What is
mindfulness ice cube splash water on face
5-4-3-2-1 Categories etc.
What is your bedtime routine?
What is _____?
How do I begin to relax?
What is ____ (putting feet on floor, finding a quiet space, taking a deep breath from your diaphragm, pick an area of the body to focus on, find quiet spot, find comfortable position, close eyes if comfortable)?
What are grounding techniques?
What is _____ (a set of strategies that can help you detach from emotion pain and distract/center/create a safe space)?
Give an example of situation in which you would need to use a grounding technique
Answers will vary.
The goal of Grounding.
describe all kinds of experiences objectively and non-judgmentally, focusing on the facts about the present moment.
True or false: Sleep can be forced.
What is FALSE?
Define deep breathing. (Hint 4-7-8)
What is the skill we use to reverse hyperventilation, help us calm down, taking breaths where we exhale longer than our inhale, and when we expand our bellies as we breath in?
4in-7hold-8out
DAILY DOUBLE QUESTION: True or False-- Grounding is a permanent solution.
What is FALSE? (It is not a solution-- it provides a temporary way to gain control over your feelings)
When would a frozen orange or holding ice be most benificial as a tool.
Variety of Answers
Name the five senses used for grounding techniques.
What is Sight, Smell, Touch, Taste, Hear?
Name a sleep myth.
What is (needing eight hours of sleep per night, your body gets used to less sleep, being able to fall asleep anytime makes you a good sleeper, etc)?
What is a positive affirmation? Give an example.
What are are phrases that challenge your negative thoughts/motivate you/encourage positive change/boost self esteem/etc? (EX: I am confident. I am strong. I am at peace. I am in control of my story).
Mindfulness
What is the act of bring attention to the present moment and current activities (i.e. focusing on what is happening around you)?
What advice would you give to someone who wants to learn to use relaxation techniques?
What is ____?
Give an example of a grounding technique that you have used
Many different Answers
Name two coping skills for better sleep.
What is ____ (What is waking up/going to bed at same time, eliminate alcohol, eliminate stimulants, exercise, sleeping environment being sleeping environment, get out of bed, write a list, turn off phone, no tv, etc)?
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is used to reduce anxiety and tension in the body. Through tensing and relaxing groups of muscles, we learn to feel the difference between tension and relaxation and release muscle tension. It works best if practiced regularly.
Name three types of physical grounding techniques.
What is _____ (water, face cloth, grounding object, stretch, fully experience a food, breathing techniques, progressive muscle relaxation, comfort item, ice, frozen orange, laying on floor, etc)?
Give an example of a situation in which you may need to use a coping skill
When you get overly excited, when you are feeling very angry, when you are feeling sad, many possible answers
Name the mental health problem that grounding techniques were designed for.
What is trauma?
How would you cope with this situation: You are having difficulty sleeping.
What is _____ (get out of bed, do a relaxation exercise, work on a list)?
What is a benefit of using visualization?
What is ____ (relief of anxiety and depressive symptoms, improved relaxation, greater compassion for self and others, pain relief, improved ability to cope with stressors and improved quality of sleep)
Explain when you can use grounding techniques.
What is anytime!?
What is the 5-4-3-2-1 method of Grounding.
What is..
5-things you can see
4-things you can hear
3- things you can touch
2- things you can smell
1-Thing you can taste