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• Set anchors . Anchors can be anything that reminds the survivor of the present , where he is safe . It is important to practise and use different types of anchors . They can include contemporary music , pictures , comforting objects , a current house or apartment , current friends , etc . They must always be associated with the present ( not the past ). Many survivors find it helpful to carry a small object about with them , in their pocket or bag , which they can hold in their hand to connect them with the here-and-now .
• Do Exercise no . 2 ‘ Distinguish between past and present ’. ( See Appendix 1 .)
• Consciously notice the differences between here-and-now and there-and-then .
HELP AND ACTION
It is important to observe closely . For example , when a person in the present reminds a survivor of a person from his past , even very small reactions may be significant . Close observation helps to make both the survivor and the helper aware of what triggers the survivor , and thereby find out how he can deal with the triggers . Several techniques deal with flashbacks by highlighting the difference between past and present . For an example , see Exercise No . 2 ‘ Distinguish between past and present ’ in Appendix 1 .
Important to remember
The exercises described above are initial steps that can start the process of dealing with triggers . The first steps are often the most difficult . Survivors should not expect sudden improvement or to be able to control all their triggers immediately . Some triggers are easier to manage than others . Survivors may also be triggered or intimidated by objects or events that are completely unexpected . They will nevertheless take many steps forward if they learn how to understand and tolerate their experiences .
TRAINER ADVICE
Advice to trainers
It is important to practice grounding exercises again and again , until the skill becomes automatic , and can be called on even during moments of distress . Always remember to invite survivors to participate in a grounding exercise . They should feel able to accept or not ; the invitation should be an open one . They are essential to help people remain focused and in the present .
3.3.3 Help to deal with sleeping difficulties
A traumatic event can often cause insomnia . When the body is over-stimulated and the brain is flooded , it is difficult to sleep . Some survivors also fear sleep because they have nightmares . During dream sleep , people are not physically able to move their body ; this is called dream paralysis . In deep sleep , by contrast , they can move . When survivors wake from a nightmare , dream paralysis can trigger trauma reactions , because the nightmare replays the trauma , and their paralysis reminds them of the moment when they were helplessly trapped in the trauma event . When this happens , a survivor can go into freeze mode , which is both extremely frightening and makes it more difficult to stop the paralysis . Poor sleep not only reduces the ability to manage everyday affairs but increases the likelihood that survivors will experience symptoms of traumatic stress . We suggest below some measures that a survivor who experiences nightmares and poor sleep can take . 65