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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 ?