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Recovery skills 2( continued)
SAID ALOUD
Trainer. I will continue the story.
The helper continued to teach the Butterfly Woman new tools. She said:“ People are not all the same, so we need different exercises to make sure they are helpful. And we need to give our senses good new experiences that will remind us that we are here, now, and safe.”
The helper also explained that it is vital to practise these exercises every day when you are feeling calm. Because then you learn to use them even when you feel distressed. In this way, when traumatic memories are triggered, exercises can help reduce their impact and power.
PART II: THE TRAINING
However, when they met the next time, the Butterfly Woman said that she was overwhelmed by painful feelings. She tried to do the Naming exercise and it helped, but she needed something more to contain her feelings. The helper replied:“ When our emotions are very strong, we are afraid of collapsing or being completely fragmented. Some exercises help to ground us and contain such emotions. It’ s almost like making the body into a strong container by activating our muscles. Are you willing to try an exercise that might help you contain and bear your feelings?” The Woman said was ready to do that.
The helper demonstrated the exercise to the Butterfly Woman.
Now I will show you and invite you to do the exercise that the Butterfly Woman learned. Are you willing to try?
Grounding Exercise 6.‘ Squeeze-Hug’.( 5 minutes.)
This exercise helps an agitated survivor to calm herself. Survivors who feel frozen can also use it to focus on the here-and-now.
GROUNDING EXERCISE
Cross your arms in front of you and draw them towards your chest.
With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while. Find the right amount of squeeze for you right now. Hold the tension and release. Then squeeze for a little while again and release.
Stay like that for a moment.
Discussion. How do you feel after Grounding Exercise 6?( 5 minutes.)
DISCUSSION
How do you feel after doing this grounding exercise?
• Your breathing?
• Your feelings?
• Your thoughts?
• Your heart?
• Your body?