Everyone’s mind reacts differently when they feel overwhelmed. Some people get anxious. Others procrastinate. Your mind might dissociate if you’ve experienced certain traumas or have specific diagnoses. Learn all about the psychological experience and a few grounding techniques for dissociation episodes to manage your mental health better. What Is Dissociation? Dissociation is a psychological condition that has a broad definition. Depending on the person, it involves involuntary discontinuity or total disruption of at least one of these factors: Your five senses Your identity How you perceive the world around you Your thoughts Your memories Your control over your body Your behaviors People sometimes say that they can see themselves from a third-person perspective in real time when they dissociate. Others might imagine they’re in another location doing something that feels safe. It can also feel like going numb to physical sensations or emotions. How Do People Start Dissociating? When the brain does one or more of these things, it’s trying to protect you. Individuals may subconsciously develop dissociative triggers while enduring trauma that lasts a long time. Any extreme stressor can influence the mind to protect itself with dissociative tendencies. It’s also important to know that dissociating doesn’t always come from trauma. When you watch a movie or read a book, you might notice that you forgot you were in a movie theater or flipping pages. That’s a form of dissociating. It makes those experiences more pleasant. The key is understanding the difference is being able to tell if your dissociative episodes happen spontaneously or erode your quality of life. Potential Dissociation Triggers Dissociation triggers parallel the trauma that led to your first dissociative experience. For some, it might be the physical abuse they endured during childhood. Others might start dissociating during the same verbal or emotional conditions that caused their previous suicidal ideations. Remember, dissociating is a tool the brain uses to suspend you during stressful or triggering situations. Whatever puts you on edge, makes you upset or otherwise causes uneasiness could instigate varying levels of dissociation. If you’re unsure what your specific triggers are, talk with a licensed therapist to unpack and process your personal history. You can also minimize your daily stress by creating a daily routine and sticking with it. Knowing what you’ll do each day often helps people traumatized by the unexpected, like those living with post-traumatic stress disorder (PTSD).  6 Grounding Techniques for Dissociation Experiences While there are many ways to structure your life around your individual triggers, grounding techniques for dissociation are most useful when you realize you’re actively dissociating. Keep a few on a list and save it nearby so you can reflect on your preferred techniques as needed. 1. Use One of Your Senses Using just one of your senses hones your focus, which reverts the dissociative process. When you feel yourself leaving your body or becoming numb to your emotions, pick one of your five senses. You might decide to grab something nearby. How does it feel? What temperature is it? Is it squishy? Ask yourself specific touch-sensory questions to bring yourself back to your body. 2. Ask How It’s Protecting You Dissociation connects with a person’s childhood trauma for many individuals. If your dissociative habits leave you feeling small or scared, ask how that habit is protecting you. Let your mind wander as it answers. You may find that your brain feels like it’s back in that childhood trauma.  Remind yourself of details about your current life, like how old you are, where you live, and whether you’re in control of your living situation. Your dissociations may become less powerful when it’s easier to connect to the present. It all starts with being curious and listening to your authentic inner self. 3. Take Your Shoes Off If you have outdoor access and the ability to walk safely, try taking your shoes off when you start dissociating. Feeling the earth against your feet improves cognitive function by activating the brain differently than interior flooring. You might find it’s easier to think through your thoughts or process your feelings once nature activates your cognitive processing abilities. 4. Play Your Favorite Music Grab a pair of headphones or play your favorite song out loud when your dissociative triggers occur. Listening to familiar music can bring you back to the present. You might start singing along, which regulates your breathing. You could play it really loud and feel the bass vibrate through your body, connecting you with your physical self. Even if it just helps regulate your mood, music can be a healing helper for dissociative episodes. 5. Read Your Crisis Plan People create a crisis plan by grabbing a sheet of paper or opening a note on their phone. Save resources for those moments when your dissociation feels overwhelming. You could list things like: One person you can contact for emotional support A free phone number so you don’t feel alone (like finding a Warmline specific to your needs) Three places you can go where you feel safe Three ways you can successfully distract yourself A link that guides you through coping strategies (like Dr. Tracey Mark’s video) You don’t have to use all the resources in your crisis plan when you need help. It’s there to remind you that you have options to feel better. Pick one and try it. If you don’t start feeling grounded or emotionally stronger, try a different one. It’s better than feeling alone when you’re struggling to regain control of your mind. 6. Try Box Breathing Box breathing is an excellent way to calm your breathing pattern when you feel worked up. It might take a minute to work, but it times your breaths so your inhales and exhales are equally long. Follow a video to visualize your box breaths or track a timer. It might just be the simple trick that helps you when you need it most. https://www.youtube.com/watch?v=G25IR0c-Hj8 Stay Anchored in Your Body  Try a few grounding techniques for dissociation — you may find it easier to manage during your next experience. No matter which kinds of dissociation you experience or what triggers you, you can regain control of your mind and body. It may even help to keep a journal to track which techniques don’t work so you don’t try them again next time.

When left unaddressed, trauma can take over your well-being and cast a shadow on your quality of life. It may affect your physical and emotional health, relationships, and willingness to step into the world. Many people participate in somatic experiencing therapy to heal. The somatic nervous system is part of the peripheral nervous system and controls voluntary body movement using skeletal muscles. It is common for trauma to become locked up in these parts of the body. However, you can reclaim your life and experience safety and release from your emotional and physical pain.  Here is how somatic experiencing therapy works, an overview of its studied effects and other ways you can address trauma in your somatic nervous system. What Is Somatic Experiencing Therapy? Somatic experiencing therapy is a unique approach to healing trauma stored in the somatic nervous system. Whereas talk therapy focuses on negative thought processes, somatic experiencing concentrates on physical sensations and responses to trauma triggers and overcoming them. The process works like this: When chronic or acute trauma activates the body’s natural survival instinct, the body isn’t always able to remove the negative energy altogether. The trapped trauma then leads to symptoms like anxiety, depression, flashbacks and pain.  While somatic experiencing therapy taps into the felt experience, it doesn’t mean individuals relive the trauma. A trained practitioner facilitates various exercises and guided awareness, allowing people to identify where the trauma is stored. The framework is as follows: Sensation: Attuning oneself to bodily sensations.   Imagery: A guided imagery practice in which the individual depicts what they feel to the practitioner.  Behavior: An observance of the body’s response to the trauma trigger. Affect: A display of emotions during the guided experience, including tonal changes and conversational speed. Meaning: The outcome of the experience.  Somatic experiencing therapy is a gradual process that will not fix problems immediately. Like anything, healing requires time and patience. Likewise, it is best to dive into somatic experiencing in addition to other types of therapy.  Does Somatic Experiencing Work? Research into somatic experiencing therapy is ongoing. However, experts believe it may be effective in supporting those with trauma, anxiety and depression. According to one study, trauma is an inability to live in the present, whereas healing trauma is imperative to reconcile a mind-body connection — restoring oneself to feel alive again. In another study, somatic experiencing therapy helped reduce symptoms of PTSD and improve quality of life. In fact, a 2017 study found that 44.1% of people undergoing somatic experiencing moved past their PTSD diagnosis. Individuals can process and let go of trauma trapped within the somatic nervous system by building resilience and learning to cope with stress triggers. Other outcomes usually include fewer nightmares and flashbacks of the traumatic incident, better emotional regulation, a greater sense of safety and improved mindfulness.  Other Ways to Release Trauma From the Somatic Nervous System Because trauma is stored as physical tension, various methods are available to find relief. Combining techniques is also beneficial for gaining a deeper understanding of your trauma, shifting from fight-or-flight to rest-and-digest mode, and developing a positive relationship with your body. The following are powerful tools for releasing trauma from the somatic nervous system and enhancing one’s well-being.   Breathwork Breathwork is one of the most effective ways to address trauma. Concentrating on the breath makes one more aware of the physical sensations they experience. Breathing exercises also induce relaxation by activating the parasympathetic nervous system.  You can release emotional and physical tension by integrating visualization into your breathwork. For instance, imagine your trauma as a ball — as you breathe, visualize the ball rolling up your body and out of your mouth as you exhale.  Massage Massage can relieve muscle tension associated with trauma, inducing safety and stability. It also helps regulate the nervous system through sensory stimulation — you can focus your attention on the physical wonder of touch. Massage therapists know how to track tension within soft tissues, looking for resistance in various muscle groups. Those with trauma training are better equipped to notice how clients respond to pain triggers or react emotionally. Nevertheless, as the body relaxes, you’ll experience a somatic discharge of the trauma.  Finding a trauma massage therapist is not the easiest, but there are several resources you can turn to. The American Massage Therapy Association and other platforms have directories you can search through to find someone nearby. Additionally, you’ll want to check for a Trauma Touch Therapy (TTT) certification. TTT means they’ve undergone specialized training for trauma massage.  Movement Movement is a great way to unblock negative energy in the body. Some people dance, while others sway their arms and rock their hips. However you decide to do it, the practice can make you more present. Start by standing with your feet slightly wider than shoulder-length apart. Move your upper body from side to side while staying in one place. Slowly begin moving your whole body with breathing techniques. Of course, shaking or rubbing your hands vigorously and pausing to feel the sensation also works sometimes.  Grounding Grounding is a simple technique to bring awareness to your body and the present moment. It provides a greater sense of safety and allows you to regulate emotions.  While there are several approaches to grounding, they all begin with bare feet firmly planted in place. Some people prefer to do it in their bedroom, while others prefer the feeling of nature, like grass.  You might say the date and time out loud to remind yourself of where you are in a given moment. Others integrate sensory and visualization exercises — aromatherapy, clenching their fists and letting go, and guided imagery. You could also take note of things you can see, taste, smell, touch and hear while standing.  Process Traumatic Experiences With Somatic Healing Somatic experiencing therapy is a helpful way to alleviate a trauma response. While it isn’t the easiest process for some, the outcomes are usually quite positive. Learn about your body with the help of a professional somatic therapist and incorporate other trauma-healing methods into your routine. 

Have you ever felt stuck in a rut, overwhelmed by negative thoughts or just needing a mental boost? You're not alone. Many of us experience these feelings, and while there's no one-size-fits-all solution, daily affirmations can be a game changer. Learn how harnessing the power of these simple phrases can elevate your life. What Are Daily Affirmations? Daily affirmations are powerful statements you repeat to yourself regularly. They're designed to help you conquer self-defeating and negative thinking patterns. When you say, think or even write these affirmations down, you start to believe them, leading to positive changes in your mindset and life. Is There Science Behind Affirmations? You might be wondering if there's any real science to back up the effectiveness of daily affirmations. Turns out, there is! Research shows positive affirmations can help rewire your brain. When you repeatedly focus on positive statements, you activate your brain's reward centers, making you feel happier, optimistic and motivated. How To Create Effective Daily Affirmations Creating effective affirmations is all about personalization. Here are a few tips to help get you started. Keep It Positive Concentrate on your aspirations and desired outcomes instead of your worries and fears. For instance, instead of saying. “I don’t feel overwhelmed,” say, “I am composed and confident.” Be Specific The more specific your affirmation, the better. Instead of "I am successful," try "I am achieving my career goals and thriving professionally." Make It Personal Customize your daily affirmations to align with your personal goals and aspirations. They should resonate with you on an individual level. Use Present Tense Phrase your affirmations as if they're already happening. This technique helps your mind to accept them as reality. For instance, say, "I am confident and self-assured," not "I will be confident and self-assured." Keep It Short and Simple Short and straightforward affirmations are easier to remember and repeat. Examples of Daily Affirmations To help you get started, here are some concrete examples you can use or modify to suit your needs. "I am worthy of being loved and chosen." "I am becoming the best version of myself." "I attract positive energy and positive people into my life." "I am achieving my dreams and goals." "I am in control of my thoughts and emotions." "I am grateful for the abundance in my life." "I am confident in my abilities and decisions." "I am healthy, happy and radiant." "I am surrounded by love and support." "I am at peace with my past and excited for my future." When to Use Daily Affirmations Here are some everyday situations where daily affirmations can make a significant impact. Morning Routine Imagine starting your day with a positive affirmation. As you brush your teeth, you look in the mirror and say, "I am ready to embrace today's opportunities." This simple practice sets a positive tone for the day and can help you face challenges with a more optimistic mindset. Work Stress Picture this: You're swamped with work and feeling overwhelmed. Taking a moment to step back and repeat, "I am capable of handling whatever comes my way," can provide a much-needed mental boost. Affirmations like this remind you of your strength and help you manage chronic stress. Self-Doubt We all face moments of self-doubt. Maybe you're about to give a presentation, and your nerves are getting the best of you. Repeating, "I am confident, and my ideas are valuable," can help calm your nerves and boost your confidence. Parenting Challenges Whether it's kids or furbabies, parenting is tough, and it's easy to feel like you're not doing enough. During those times, saying, "I am a loving and capable parent," can remind you of your worth and dedication to your little ones. Fitness Goals Daily affirmations can keep you motivated if you're working toward fitness goals. Before a workout, telling yourself, "I am strong, and I am improving every day," can give you the push you need to keep going. Overcoming Procrastination When you find yourself procrastinating on important tasks, try affirmations like “I am focused and productive” or “I am strong and capable.” These reminders can help shift your mindset and get you back on track. Dealing With Anxiety Although not a foolproof solution, repeating affirmations such as “I am calm and in control” can help boost your confidence and bring a sense of peace and stability in moments of anxiety.  Improving Relationships If you’re working on building better relationships or in the middle of a conflict, affirmations like “I communicate effectively and listen with empathy” can be game-changing and help you approach interactions with more kindness and positivity. Financial Goals When aiming for financial stability or growth, affirmations like “I am financially savvy and make wise decisions” can reinforce your commitment to managing your finances well. How To Make Daily Affirmations a Habit So, how do you make daily affirmations a habit? Here are a few tips for integrating them into your daily routine.  Start Small Begin with one or two affirmations that resonate most with you. Don't overwhelm yourself with too many at once. Remember That Consistency is Key Repetition is crucial. Try to say or write your affirmations at the same time each day. Morning routines or before bed are great times to do this. Write Them Down Writing your daily affirmations down can make them more powerful. Consider keeping a journal or sticky note where you'll see them regularly, like your bathroom mirror or workspace. Believe in What You Say It may feel awkward at first, but the more you believe in your affirmations, the more effective they'll be. Put genuine emotion and conviction into your words. Visualize As you say your affirmations, visualize them becoming a reality. Picture yourself living out the positive statements you're repeating. Pair With Existing Habits Link your affirmations with a habit you already have, like brushing your teeth or having your morning coffee. This strategy makes it easier to remember and stick with your affirmations. Use Technology Set reminders or use daily affirmation apps to prompt you throughout the day. Technology can be a helpful tool to keep you on track. Share With a Friend Share your affirmations with a friend, family member or loved one. Having someone to share this practice with can provide motivation and accountability. Track Your Progress Keep a journal of your affirmations and note any changes in your mindset or achievements. Seeing your progress can reinforce the practice and keep you motivated. Stay Patient Habits take time to form. Be patient with yourself and stay committed, even if you don’t see immediate changes. These things don’t happen overnight! Using Daily Affirmations: One Piece of Your Self-Care Puzzle Daily affirmations are awesome, but they’re just one part of a bigger picture. Think of them as a helpful tool in your overall self-care toolkit instead of a magic, stand-alone fix for all your problems. While they can help boost your mood and mindset, they’re not a substitute for professional treatment if you’re dealing with serious mental health concerns.  If you’re in a mental health crisis, it’s essential to seek more comprehensive support. Keep in mind, no single tool works perfectly in isolation — it’s all about finding a balanced approach to healing and growth.  Start Embracing Daily Affirmations Today To truly harness the power of daily affirmations, start incorporating them into your routine. Remember, consistency and genuine belief are vital to success. Start today, and watch as your mindset and life shift in a positive direction. You've got this!

In our fast-paced world, self-care has recently emerged as a buzzword, a mantra and a much-needed lifeline. But what is self-care, really? Beyond bubble baths and spa days, self-care is a multifaceted approach to maintaining and improving your overall well-being. Explore the basics and benefits of self-care, why it's crucial and how you can start prioritizing it in your life. What is Self-Care? At its core, self-care refers to our deliberate actions to promote our physical, mental and emotional health. It's about making time for activities that replenish and sustain us, allowing us to function effectively in our daily lives. Self-care isn't selfish — it's essential. Think of it like putting on your own oxygen mask first before helping others — you can't pour from an empty cup. The Basics of Self-Care Self-care encompasses various activities and habits that fall into several categories. Emotional Self-Care This type of self-care involves managing stress, practicing mindfulness, and engaging in activities that bring you joy and relaxation. Example: Journaling your thoughts and feelings at the end of the day can help you process emotions and clear your mind. Physical Self-Care This type of self-care includes everything from exercise and nutrition to sleep and regular medical check-ups. Your body is your temple, and taking care of it is fundamental. Example: Regular exercise can be as simple as a 30-minute walk every day. It doesn't have to be a grueling gym session — find something you enjoy and can stick with. Mental Self-Care Keeping your mind sharp and engaged is just as important as physical health. You can do this through reading, learning new skills or solving puzzles. Example: Dedicate time to read a book, listen to a podcast, rewatch your favorite movie or even learn a new language. Social Self-Care Human beings are social creatures, and maintaining healthy relationships is a vital part of self-care. Example: Schedule regular catch-ups with friends or join a community group that interests you. Spiritual Self-Care This type of self-care isn’t exclusive to religious practices but is more about finding purpose and meaning in life. It can involve meditation, spending time in nature or engaging in activities that align with one's values. Example: Spend a few minutes daily meditating or practicing deep breathing exercises to connect with your inner self. The Benefits of Self-Care When you commit to self-care, the benefits ripple through every aspect of your life. Here are some key benefits. Improved Physical Health Regular self-care practices — such as exercise, healthy eating and sufficient sleep — can improve physical health, reduce the risk of chronic diseases and boost the immune system. Additionally, healthier sleep patterns and daily consumption of fruits, vegetables and whole grains are linked to a longer life expectancy. Better Relationships Taking care of yourself makes you more present and engaged in your relationships. You can give more to others when you're not running on empty. Enhanced Mental Health Engaging in self-care can reduce stress, anxiety and depression. It promotes emotional resilience and helps you develop a positive mindset. Greater Self-Awareness  Self-care encourages you to tune into your needs and feelings, fostering self-awareness and personal growth. Increased Productivity When you're well-rested and healthy, you're more focused and productive. Self-care helps you manage your time and energy effectively. Common Barriers to Self-Care Despite knowing what self-care is and how important it is, many still struggle to incorporate it into their lives. Here are some common barriers and how to overcome them. Time Constraints “I don’t have time” is a common refrain. But when you really look into it, self-care doesn’t require huge time commitments. Even 10 minutes a day can make a difference. Suggestion: Integrate self-care into your daily routine. Wake up a bit earlier, use your lunch break wisely or establish wind-down strategies before bed. Guilt Many feel guilty about taking time for themselves, especially those who have others depending on them or have demanding jobs. Suggestion: Reframe self-care as necessary, not indulgent. You can’t help others effectively if you’re burnt out. Financial Concerns Some self-care activities, like spa treatments or fitness classes, can be expensive. Stressing out about not having the means to afford them can be counterproductive. Suggestion: There are plenty of low-cost or even free self-care options, such as walking in nature, practicing yoga at home, enjoying a good book, indulging in a healthy meal or simply catching up with your loved one online. Lack of Knowledge Not knowing where to start can be overwhelming, and venturing into something new can be scary — but remember, so is staying still and never changing. Suggestion: Start small and simple. Try different activities to see what works for you and build from there. Practical Self-Care Tips Consider these practical tips to make self-care a consistent part of your life. Set Boundaries Learn to say no and protect your time. It's okay to decline commitments that don't serve your well-being. Create a Routine Establish regular self-care routines, whether it's a morning meditation, a weekly hobby or a monthly self-care day. Stay Mindful  Pay attention to your body and mind. Notice when you're feeling stressed or drained and take steps to address it. Seek Support Feel free to ask for help from friends, family or professionals. Sometimes, self-care means reaching out. Be Kind to Yourself Practice self-compassion. Treat yourself with the same kindness and understanding you'd offer a friend or loved one. Simple and Fun Self-Care Activities To Try While the benefits of self-care are profound, that doesn’t mean it can’t be fun! Here are some enjoyable self-care activities to try. Dancing Put on your favorite music and dance around your living room. It's a great way to relieve stress and boost your mood. DIY Spa Day Create a spa experience at home with a bubble bath, candles and a good book. You don't need to go to an expensive spa to feel pampered! New Recipes Haven’t had the time to indulge in a healthy home-cooked meal in a minute due to a hectic schedule? Sometimes, even just cooking for yourself is enough self-care. Experimenting in the kitchen can be a fun and rewarding way to take care of your body and mind.  Nature Exploration Take a hike, visit a park, or simply sit outside and enjoy the fresh air. Nature has a mood-boosting and destressing effect that we all could use every once in a while. How to Start Your Self-Care Journey Embarking on a self-care journey might seem daunting initially, but it’s an essential step toward achieving a balanced and fulfilling life. Here’s how you can start. Identify Your Needs Reflect on what areas of your life need attention — physical, emotional, mental, social or spiritual. Set Small Goals Choose one or two self-care activities to incorporate into your routine this week. Make Time Schedule these activities into your calendar, just like any other important appointment. Reflect and Adjust After a week, reflect on how you feel. Adjust your self-care practices as needed and continue to find ways to prioritize your health. Make Self-Care a Part of You Self-care isn't a luxury —  it's a necessity. Understanding what self-care is and its benefits means you can start making positive changes in your life today. Remember, self-care looks different for everyone — find what works for you and commit to it. Start small, stay consistent and watch how these simple practices transform your well-being. Embrace self-care and give yourself the love and attention you deserve!

Dealing with hardships is enough to knock anyone off their feet, but when the trauma becomes deeply rooted, it can make other aspects of your life increasingly difficult. These events may have you questioning how to heal from emotional trauma and build resilience to future challenges. Here is everything you need to know about emotional trauma and what you can do to sparkly again. What Is Emotional Trauma? Emotional trauma is your body’s reaction to a distressing situation, sometimes rendering you unable to cope. It may derive from a single event or multiple experiences, significantly impacting your emotional, mental and physical well-being.  Most individuals endure at least one traumatic life event with the potential to develop into post-traumatic stress disorder. Common exposure types include witnessing someone dying, getting severely injured, losing someone unexpectedly, getting mugged, being in a car accident or having a serious illness. Of course, each person responds to trauma differently — sometimes, the reaction is immediate and other times, it’s delayed. You may initially feel confused, sad, anxious, irritated, disassociated, stimulated or exhausted. Meanwhile, a delayed trauma response may result in insomnia, nightmares, fatigue, depression and loss of interest in everyday activities. 7 Ways to Heal From Emotional Trauma Emotional trauma can make life difficult for many, affecting their happiness, relationships and quality of life. As such, it’s essential to address your feelings, face the trauma and start to recover. But where do you begin? Here are seven practical ways — some relatively unique — to heal from emotional trauma.  1. Somatic Experiencing Addressing trauma trapped in the somatic nervous system is crucial to coping with pent-up emotions. In 2017, 44.1% of people undergoing Somatic Experiencing (SE) — a type of therapy for somatic healing — were able to overcome their PTSD.  SE for trauma imprints touches on sensations and bodily awareness, guided imagery, how your body responds to internal experiences, emotional display and what you gained from trauma release. Of course, finding an SE practitioner to walk you through the process is crucial. These individuals are trained to respond to trauma triggers and keep you safe.  2. Self-Care Regimen Self-care is critical for someone who has undergone trauma, encouraging you to prioritize your needs above others and nurture your feelings.  Self-care regimens look different for everyone. Some prefer the standard bubble bath with essential oils, while others find other avenues. Practicing gratitude, dancing, breathing exercises, regular massage appointments, reading a good book and taking a mental health day from work are all helpful ways to cope. Essentially, you want to concentrate on things that make your heart smile.  3. Earthing When did you kick your shoes off and run barefoot through the grass? Touching the Earth with your bare feet is a form of healing emotional trauma. Experts call this technique “earthing” or “grounding” — a non-pharmaceutical approach to anti-inflammation in the body.  The practice involves the Earth’s electrons and how the body responds during skin-to-ground contact. For instance, earthing has improved insulin uptake in people with non-insulin-driven diabetes, lowered hypertension, sped up wound healing and improved sleep. You don’t need to spend much time walking barefoot outside either to feel the effects — just 30-40 minutes will make a difference.  4. Laughing Yoga Laughing yoga is precisely what you expect it to be — a yoga session combining traditional poses and breathwork with laughter. Those trying to heal from emotional trauma may not feel like laughing most of the time — however, it can help you cope.  The brain cannot tell the difference between simulated and genuine laughter, which is why laughter yoga is effective at pulling you out of a funk. For one thing, it helps relax your muscles and reduces cortisol. It also aids burnout, depression and anxiety for better quality of life. However, most importantly, laughter yoga boosts immune functioning and increases endorphins.   5. Counseling Sometimes, the most effective way to heal from emotional trauma is to talk to someone about what you’ve been or are going through. A professional therapist — whether an experienced psychologist or psychiatrist, mental health counselor or trusted religious counselor — has the background and tools to walk you through your difficult times.  Check your health insurance policy to see how much your insurance company covers each session. Your insurance will maintain a directory of in-network practitioners you can see, or you can opt for self-pay or telemedicine sessions with a provider outside of your plan. Depending on where you live, there are also low-cost or free mental health services available.  6. Journaling Many people find writing in a journal delivers a release from emotional trauma. By jotting down your thoughts and feelings, you can alleviate stress and put it on paper. Some people like to write things down, tear out the page and throw it in the trash — symbolic of letting things go. There are several ways to journal for trauma relief. For example, you may simply write about your day or traumatic experiences, which can help you understand what happened. Otherwise, turning your notebook into a gratitude journal is a great way to gain perspective on the positive things you have to be thankful for.  Feel free to personalize your journal, too. Decorating it with artwork, photographs, or personal drawings will make it feel more like a safe space to hold your deepest secrets and memories.  7. Routines Routines may seem boring to some, but they can be particularly beneficial when healing from emotional trauma. According to one study, maintaining a regular routine when stressed lowered PTSD symptoms.  Yet, there’s also an advantage to participating in diverse and unexpected activities. Doing various things and trying unlikely activities helps build resilience and keeps life exciting. If you never venture off the beaten path, your life can become mundane quickly. Feeling Is Healing: Don’t Rush the Process Healing from emotional trauma is a long and winding road. What works for one person may not work for you — but that’s okay. Discover what gives you a sense of contentment or joy, and continue your healing journey. Whatever you do, don’t avoid your feelings. To feel a range of emotions is part of the healing process.  

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for anxiety. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 3. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 4. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 5. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 6. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 Ease Your Anxiety During Tough Times Use any of these grounding techniques for anxiety to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.