73 they do not wholly recognise themselves ; they feel they lack control ; some fear they are going mad .
To process trauma , in most cases it needs to be exposed gradually . For survivors , it is important to gain some control , through knowing how to recognise trauma reactions and having tools to manage them . If survivors can feel that at least the present is safe , they put themselves in a position from which they can start to manage their thoughts , feelings , and sensations .
As described in the “ window of tolerance ” metaphor , after traumatic experiences , the window narrows ; and the survivors more easily become overactivated ( hyperaroused ) or under-activated ( hypo-aroused ). They therefore need to expand their tolerance of negative feelings and learn how to return themselves to a state in which they can relax , learn , and reason . Below are some exercises that can be used to return the “ window ”.
Grounding exercises
“ Always remember to invite the survivor to participate in a grounding exercise . Let it be an open invitation . If he does not feel ready to participate in an exercise , respect his wish . Remember that some survivors may me triggered by certain types of grounding exercises that suggest closing one ’ s eyes or concentrating on certain senses .”
Grounding exercises focus on the five senses that anchor us to our body and our surroundings ( sight , hearing , taste , smell , and touch ). After each exercise , it helps to check whether the survivor feels different and better afterwards . This means doing a “ body scan ” before the exercise starts . The window of tolerance is one way to assess whether a survivor is within or outside the window . Since everyone is unique , helpers need to adapt their tools and exercises to meet each survivor ’ s needs .
HELP AND ACTION
Grounding exercises
• Regulate breathing .
• Regulate muscle tension .
• Raise awareness of the senses ( sight , hearing , taste , smell , touch ).
• Raise awareness of movements in the body .
• Raise awareness of physical conditions ( palpitations , headaches , abdominal pains , etc .).
• Induce relaxation and tranquillity , create a sense of security ( here and now ).
• Strengthen the body and awaken it from numbness and weakness .
• Increase temporal awareness ( date , day , the time now ).
Grounding can involve simple actions , such as feeling the feet in contact with the floor , feeling the temperature in the hands , moving the body , noticing sounds in the room , making eye contact , holding various objects ( stones , shells , stress balls ), smelling essential oils , holding in mind something from the present ( a picture , a song ). It is sometimes helpful simply to draw the survivor ’ s attention to where he is , remind him of the date , alert him to objects in the room .
Grounding exercises make the survivor more aware of his body ’ s contact with the surface on which he is standing , sitting , or lying down . Central to trauma disorders is the experience that the present “ gets lost ”. When a survivor makes himself conscious of his physical contact with surrounding objects , he can more easily reconnect with what is happening now .