Grounding Basics

Rationale: external and internal stress triggers have an accumulative effect during the day.

• We cope better with stress when we stay within our arousal “window of tolerance”.

• An antidote to stress triggers: frequent random monitoring of stress level with simple stress reduction actions to keep stress levels within our “window of tolerance”.

• Four Elements Option 1: Earth, Wind, Water and Fire: This is a series of grounding exercies.

• Here is another version of Four Elements to try as well.

Breathing: While included in the Four Elements exercise there are many ways of doing deep breathing as a way of calming and controlling your body's resposne to stress and triggers after an incicdent.

• Breath Prayer: Incorporates breathing with communicating to and from God

• Box Breathing: Another way to do deep breathing

• Hot drink Breathing: A breathing and grounding exercise good for kids

Imaginative Exercises: These can be used in the "Fire" section of the four elements or on their own. Ways to help our brains be able to disengage from the trauma and its triggers.

• Container exercise : You don't have to think about difficult or heavy things all the time. The Container exercise gives your brain permission to turn off and container something that has been difficult.

• Safe Place Exercise: To use your imagination to be reminded of a place you feel calm and safe, usfeul to lower your current arousal (or triggered) state.

• Spotlight Exercise: A way to invite God to help you notice all parts of you being (mental, physical, spiriutal, emotoinal, social)

• Body Scan Exercise: To be aware of how your body is responding post crisis.

Things to Try: Some pratical things to do after a crisis.

Crisis Debriefing Q/A

How to Help Someone After a Crisis

Helping Children Amidst Crisis

Burnout Inventory

Children's Develompent and Grief Impact