Throughout the eight years I spent navigating the criminal and civil justice systems on behalf of my daughter, I learned grounding techniques that helped me in many ways. I learned multiple techniques that I like to think of as tools I keep in my grounding tool kit. 

Now, I share these tools with victims that I work with and anybody that could benefit from them (everyone ;-)). We are all different and therefore what works for one person many not work for another, so you have to find what works for you.

Grounding Techniques

In this blog, I share about the grounding technique I used to get me through a six-week civil trial. It is still one of my main go-tos to share with people. I have found it very effective, especially if you can hold something of the earth in your hand, like a rock, leaf, twig, or sand.

Calming Techniques

In this blog, I discuss how to use essential oils, massage, and baths to calm your body and nervous system.

Persevering & Feeling Victorious

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy argues that "power posing" — standing in a posture of confidence, even when we don't feel confident — can boost feelings of confidence, and might have an impact on our chances for success. Her TED Talk is one of the most watched TED Talks of all time. (btw, I met Amy and she is a genuinely kind soul)

I like to use a combination of the grounding root pose (mentioned above) and the "V" for victory pose to help myself and those I am working with to feel grounded and victorious. As you plant your feet firmly on the ground and imagine the roots anchoring you to the earth, you reach for the sky with your arms in the "V" for victory post. Tilt your head up and imagine the feeling of winning, being validated, being heard, the sun shining on your face. Then say this mantra out loud (or in your head):

Strong and stable, I am able,

Calm and steady, I am ready.

With each breath, I am here now.

©Christy Heiskala

grounding artwork edited for clarity.png

On-the-go techniques for Anxiety & Trauma

I carry a deck of cards called Grounding Cards (from groundingcards.com, I have no affiliation). I think they are brilliant. There are 45 cards, it is about the size of a regular deck of cards. You don't have to carry the whole deck around with you but I do. Here are some examples of what is included in the deck that I have found helpful:

Shift awareness - gradually shift your awareness from near to far. Pay attention to internal thoughts, sensations, then to your immediate surroundings, then as far out as you can see and hear.

Do a mental puzzle - complete a mental puzzle such as 1-A, 2-B... or backwards (26-Z, 25-Y...). Counting and matching use both sides of your brain, leaving little room for other thinking. 

Change your position or posture - if you are lying down or seated, stand up. If you are slouched, try straightening out your back and look forward. Each one differently impacts your mood and energy level.

Use an orienting statement - use a statement that reminds you of the date, time, location, and any other appropriate facts (name, age, weather, etc) about the present moment. 

Use your five senses - observe the environment around you. Find 5 things to see, 4 things to touch, 3 things to hear, 2 things to smell, and 1 thing to taste.

 

Feeling grounded allows us to take on obstacles that come our way. Sometimes we just need to get through the next minute, hour, day, or week. Whatever the case may be, I hope you find these suggestions helpful.

I offer classes and consultations on grounding techniques and victorious visions to help you personally or your team overcome obstacles and feel victorious. Contact me for more information.