WELL BEING AND QUALITY OF LIFE
Support Activities Developed by:
Michael C. Irving, Ph.D. and Cheryl Irving, B.A., Psychotherapists

• Make eye contact with external objects.
• Look at things in the distance and up close.
• Look at pictures or photographs which have a calming effect on you.
• Draw a picture which represents safety.
• Look at yourself in the mirror.
• In the mirror notice your age now.
• Tell yourself that you are not the same person as when you were abused.
• Notice physical changes.
• Verbalize what you see in yourself.

Grounding - Physical

• While standing or sitting down feel the floor supporting your entire body.
• Lay down and feel the surface of your back on the floor.
• Try walking around the room, paying attention to how your feet make contact with the ground.
• Stretch and roll your head and neck, stretch your whole body.
• During a flashback, stamp feet while walking - keep head upright.
• Make noise or sounds that ground you and give you energy and alertness.
• Make physical contact with a safe person or object.
• Give yourself a hug.
• Sit with both feet on the floor - legs uncrossed.
• Hold your posture upright.
• Hold your own hand.
• Hold onto a meaningful object.

Grounding - Cognitive

• Tell yourself reassuring thoughts, such as: You are an adult now and you are safe. People care about you and do not abuse you now.
  This flashback is just a memory in your mind. You have strengths and resources that you can use.
• Have your adult self reassure and protect your inner child.
• Remind yourself of where you are .
• Notice what you are wearing.
• Reality check: focus on objects in your surroundings, name them one at a time.
• Write reassuring thoughts and affirmations on index cards and keep them handy.
• Write your thoughts, focusing on how you would like to feel and what you can do to get yourself there.
• Read a yearbook, letters, cards, certificates that point out your accomplishments or positive things that others have said about you
• Read inspirational writing like “ "Chicken Soup For the Soul" or "Simple Abundance".
• Create your own positive affirmations
• Think about a time or incident in which you felt strong, empowered, victorious.
• Organize a drawer, cupboard or closet: it can help organize your head.
• Choose a coloured marker that represents safety, reassurance. Ask yourself what that colour is saying to you. Draw, write, or just carry it.
• Have an amulet or important token. Ask yourself what the significance of that special item is to you.
• When the flashback is over: Write or draw the flashback.
  Then do relaxation exercises.
  Then, go to a safe place in your mind, put the memories in a container, and close the container.

Grounding Through Breathing

• For a moment focus only on your breath.
• Pay attention to breathing in and out.
• Breathe evenly and calmly, feeling your lungs expand with oxygen when you inhale and deflate when you exhale.
• Place your hand on your abdominal area and feel your stomach expand outward when you inhale.
• Imagine breathing the freshness of nature.
• Each time you inhale say a calming statement to yourself such as:
  I am breathing in calm air.
  I am safe.
  I am inhaling calm air and I am exhaling anxiety, toxins, the pain.
• Each time your exhale/breath out, say a number to yourself.
• Count ten exhalations and so on, in groups of ten if needed.
• Breathe in white light or use other imagery you find calming.
• While breathing imagine or use pleasing aromas

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