Self-Regulation Techniques

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Grounding

Grounding is a self-soothing skill to use when you are having a bad day or dealing with a lot of stress, overwhelming feelings, and/or intense anxiety.

Individuals are better able to engage in therapy when they are also able to engage in the present moment. They are better able to manage anxiety, panic attacks, stressors, and emotional triggers when grounded. These techniques help patients redirect their attention away from stressful thoughts and manage emotional triggers in a more controlled manner. Grounding includes Containment Exercises and Mindfulness Skills.

Containment Exercises

Containment Exercises provide a way to separate one’s self from painful, intense emotions until they can be processed in the safety of the therapeutic relationship. Various Containment techniques are utilized to “contain” painful emotions, allowing individuals to manage overwhelming feelings.

These exercises empower people to manage their triggers and allow healing to begin. This process of accepting emotions, being able to hold a sacred space for them, yet also maintain a feeling of safety and being in control, is called emotional containment.

Mindfulness

Mindfulness is awareness of one’s internal state and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.

~The American Psychological Association

Two Pillars of Mindfulness: Emotions and Sensations

Focus attention and awareness on emotions
Locate the physical sensations within the body
Mentally remain in the present moment

This then strengthens and empowers the individual to emotionally self-regulate: The ability to monitor and manage energy, emotions, thoughts, and behavior no matter the circumstances.