15 happen, because it makes it difficult for them to stay connected with the here and now. Often, though they have learnt this as a useful way of coping. Here’ s a basic exercise you can walk through with them when they may have become disconnected or dissociated:
1. Get the young person to sit down or hold onto something solid 2. Encourage them to feel the sensation of being connected to the floor, wall, chair or thing. 3. Get them to think or talk about three things they can feel – e. g. clothes on their skin, chair under their legs, wind 4. Get them to notice three things they can see – what is happening around them in the here and now 5. Get them to notice three things they can hear around them now 6. Remind themselves of where they are and what they are doing.
Other Strategies Some other ideas could be using music, blowing bubbles or other sensory distractions such as a strong nice smell such as lavender. All of these indicate to the body and mind that it is unlikely there is a current threat.
Be careful, sometimes techniques such as relaxation or calming triggers a young person as this feeling may be associated with their trauma or it may be a feeling of vulnerability that then triggers their arousal.
Sometimes, though you may have some more time to explore different strategies and make a bit more of a plan about how they might manage a difficult situation in the future.
A great way to have this chat is to get them to think about a simple and common trigger for them such as a place or person. Something that may trigger an increase in heart rate and shallow breathing provides a good opportunity to practice these more helpful strategies. Then use this to reflect on strategies that may be useful to cope with the situation before it happened, during the event and afterwards.
' Before ' Skills
This may be simple things such as looking after themselves by getting enough sleep, eating well and drinking enough water or may look at them prepping themselves before they know they may be triggered.
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