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[jurassic park theme song plays]

Grounding Techniques

Mental Distraction Techniques

Pick a category of objects and try to think of as many objects as possible that fit within that category (e.g., types of dogs, cities, types of trees, crayon colors, sports)

Pick a letter and think of emotionally positive or neutral words that begin with that letter

Pick a color and look for things of that color. Notice differences in their exact shades

Say or think the alphabet backwards or alternate letters and numbers (A1, B2, C3, D4, etc)

Count backwards from 100 by 3s, 6s, or 7s or count up by prime numbers or perfect squares

Play “fizz-buzz” with yourself. Begin counting to 100 (or over!), but replace any number that contains the number 5 or is a multiple of 5 with the word “fizz” and any number that contains the number 7 or is a multiple of 7 with the word “buzz.” For example, 1-15 would be “1, 2, 3, 4, fizz, 6, buzz, 8, 9, fizz, 11, 12, 13, buzz, fizz.” When you mess up, compliment yourself and start over

Think of the words to your favorite song or poem or think of facts related to a specific theme

Pick a word or your name and see how many other words you can make from the letters in it

Describe an every day event or process in great detail, listing all of the steps in order and as thoroughly as possible (e.g., how to cook a meal, how to get from your house to your place of work or school, how to do your favorite dance)

Read something technical or meant for children or read words backwards to focus on the process of reading and not the words

Watch a children’s television show or movie or watch cute or funny videos on Youtube; it might help to have a playlist already prepared for this

Look at a current news article that is not likely to be upsetting or distressing

Distract yourself with Tetris, Solitaire, Sudoku, word searches, or other puzzle games

Reorientation Techniques

Say or think to yourself: “My name is _________. I am safe right now. I am _____ years old. I am currently at _____________. The date is _____________. If I need help, I am with ________/can call _________. Everything is going to be alright.”

List reaffirming statements (“I am fine. Everything is going to be okay. I am strong. I can handle this.”)

Ask yourself where you are, what day of the week it is, what day of the month it is, what month it is, what year it is, what season it is, how old you are, and other present-focused questions

Notice things in your surroundings that indicate to you that you’re safe or that you’re in the present (e.g., locks on your door, electronics that didn’t exist when you were younger, the presence of trusted people, a phone so that you can call for help if you need it)

Describe your surroundings in detail, including sights (objects, textures, shapes, colors), sounds, smells, and temperature

Name five things that you see, four that you feel, three that you hear, and two that you smell or taste, and then name one good thing that you like about yourself

Pick four or five brightly colored objects that are easily visible and move your focus between them. Be sure to vary the order of your gaze and concentrate briefly on each one before moving to the next

Think about a fun time that you recently had with a friend or call that friend and ask them to talk about it with you

Sensory-Based Grounding Techniques

Run cool or warm (but not too cold or hot) water over your hands or take a cool or warm bath or shower

Spritz your face (with eyes closed), neck, arms, and hands with a fine water mist

Spray yourself with your favorite perfume and focus on the scent

Feel the weight of your body in your chair or on the floor and the weight of your clothing on your skin

Touch and hold objects around you. Compare the feel, weight, temperature, textures, colors, and materials

Keep a small object with you to touch or play with when you get triggered. Good examples include a smooth stone, a fidget toy, jewelry, or a tiny plushy

Bite into a lemon, orange, or lime, suck on a sour or minty candy or an ice cube, chew cinnamon-flavored gum, or put a few drops of Tabasco sauce on your tongue. Notice the flavor, scent, and texture

Eat something or drink warm tea, coffee, or hot chocolate, and describe to yourself the taste and texture in great detail

Place a cool wash cloth on your face or hold something cold like a can of soda

Listen to soothing or familiar music. If possible, dance to it

Hum, sing, recite poetry, or make up a silly poem or story as you go

Pick up a book and read the first paragraph out loud

Hug another person (if interpersonal touch isn’t a trigger). Pay attention to your own pressure and the physical sensations of doing so

Hug a tree! Register the smells of being outside, the wind, and the sights around you

Movement-Based Grounding Techniques

Breathe deeply and slowly and count your breaths

Grab tightly onto your chair or press your feet against the ground as firmly as you can

Rub your palms and clap your hands or wiggle your toes within your socks. Pay attention to the physical sensation of doing so

Stretch out your arms or legs, roll your head on your neck, or clench and unclench your fists

Stomp your feet, walk around, run, jump, ride a bike, do jumping jacks, or do yoga

While walking, notice each footstep and say to yourself “right” and “left” to correspond with the foot currently moving

Squeeze a pillow, stuffed animal, or ball

If you have a soft pet (dog or cat), brush its fur and stroke it. If you don’t, brush your own hair slowly and without pulling too much

Color in an adult coloring book, finger paint, or draw anything that comes to mind without worrying about quality

Write whatever comes to mind even if it’s nonsense. Try not to write about whatever is upsetting you until you’re more capable of doing so without increasing the upset

Write a list of things that make you happy or look for cheerful pictures to make into a collage

Pop bubble wrap or blow and pop actual bubbles

Dig in the dirt or garden, jump on a pile of leaves, or splash around in puddles or mud

Rip up paper or stomp on aluminum cans to crush them

Imagery Techniques

Picture yourself breathing in relaxation, calm, positive feelings, or strength. Picture yourself breathing out whatever is upsetting you. It may help to pair this with imagery of breathing in soothing colors (usually blue, purple, or green) and out more intense colors (usually red or black)

If you need to relax, envision a soothing white or golden light slowly moving up your body, warming and relaxing every part of you that it touches. You can also think of it as protecting you from negativity or from harm

If the problem is intense or uncomfortable emotions, physical sensations, or memories, picture them being surrounded and neutralized by a bright and healing light, temporarily placed in a mental box to be stored for later, or dialed back by an internal controller of intensity

If you have a clear mental picture of what’s upsetting you, mentally change it to something silly or harmless. If you’re a fan of Harry Potter, cast a mental “riddikulus” to banish the negativity

Picture yourself calm, focused, and able to tackle whatever problems you’re facing. Focus on how that would feel in the moment. What would your expression and posture be like? Make whatever changes you need to in order to make your reality reflect your goal

How to Make a Grounding Box

Get a box or basket

Personalize and decorate it with construction paper, wrapping paper, ribbon, stickers, drawings, paint, photographs, glitter, sequins, or anything else that you like

Keep within it:

A list of grounding techniques that you know work for you

A list of positive affirmations and happy memories

A list of the contact information of trusted friends or family who are willing to help and support you

Small sensory objects such as: scented candles, perfumes, or lotions; hard candies or gum; soft fabrics, a stress ball, a stuffed animal, or a fidget toy; happy pictures of you with friends; a CD with relaxing music or meditation tracks. Try to cover all of the senses

A list of possible distractions such as books to read or movies to watch

Small portable distractions such as a pack of playing cards, a small game, or a joke book

A list of comforting things to do such as taking a bubble bath, snuggling up in bed, or meditating

A small journal or notebook

In the Case of a Flashback

Tell yourself that you are having a flashback and are safe now

Remind yourself that the worst is over, and you survived it. What you’re feeling now is just a reminder of that trauma and does not fit the present moment

Remind yourself of when and where you are, who you’re currently with, and who you can contact if you need help (use the reorientation-focused grounding techniques)

Breathe deeply and slowly. Count your breathes and make sure that you’re getting enough air

Use other mental, sensory, movement, and imagery techniques in order to distract yourself, calm yourself, and reorient yourself within the present

If possible or necessary, go somewhere where you can be alone or with a close friend, where you will feel safe, or where you feel protected or shielded

If there is anyone who you can trust or who will support you, reach out to them, let them know what happened, and let them know what you need, what would be best for you, or what they could do to help

Be gentle with yourself and take the time to really recover. If what helps you to recover is to color, take a bubble bath, hug a stuffed animal, or watch a children’s movie and if it would not be disruptive to do such things at that point in time, embrace those options whole-heartedly

If possible, note or write down what triggered the flashback, what techniques you tried to use to disrupt the flashback, and what techniques helped

THE FORESHADOWING WAS NEVER A LIE

IT ALWAYS COMES BACK TO THE FUCKING CHAIRS

venn diagrams are the highest form of literary analysis

Sign the Petition

End doctors ability to deny treatment for “child bearing age” patients

It’s truly ridiculous that doctors are allowed to turn away patients because they choose to have agency over their bodies and willingly choose treatments that may affect their fertility. Sign and share to support medical justice!

After all, they initiated this mission a little after noon, and Astrid explicitly told them to do this during the night. While not impossible, I think is more likely that Astrid didn’t set them up. The Nein just made many attention-grabbing battle spell decisions during a time which they should have known the Sanatorium would be staffed heavier.

I don’t think Astrid set them up, otherwise there would’ve been people waiting for them. Could be, but could not be.

more sketch commissions from my kofi batches! ✨💜

Y’all rly sleeping on this new release! I recommend adding MegaGoneFree’s U.V. Light to your Spotify playlists ✨

)Wanna watch some lesbians?!

I know how hard it can be to find representation on tv (even tho its getting better), so if you dont know what to watch next and you want to see some wlw scenes/plots - this list is for you

🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

MOVIES:

-A Date for Mad Mary (2016)

-Ana e Vitória (2018)

-Aimee and Jaguar (1999)

-All about E (2015)

-Almost Adults (2016)

-Atomic Blonde (2017)

-AWOL (2016)

-Becks (2017)

-Better Than Chocolate (1999)

-Below Her Mouth (2016)

-Bloomington (2010)

-Booksmart (2019)

-Blue is The Warmest Colour (2013) [La Vie d'Adèle]

-Brides To Be (2016)

-But I’m a Cheerleader (1999)

-Carmilla Movie (2017)

-Carol (2015)

-Colette (2018)

-Cloudburst (2011)

-D.E.B.S. (2004)

-Desert Hearts (1985)

-Disobiedience (2017)

-Elena Undone (2010)

-Elisa y Marcela (2019)

-Ek Ladki ko Dekha Toh Aisa Laga (2019)

-Feel Good (2020)

-First Girl i Loved (2016)

-Girltrash: All Night Long (2013)

-Hearts Beat Loud (2018)

-Heartland (2017)

-I Can’t Think Straight (2007)

-Imagine Me&You (2005)

-It’s in The Water (1997)

-Kiss Me (2011) - [kiss myg]

-Kissing Jessica Stein (2001)

-La Luciernaga (2015) [The Firefly]

-Let It Snow (2019)

-Lez Bomb (2018)

-Lost and Delirious (2001)

-Loving Anabelle (2006)

-My Days of Mercy (2017)

-Nina’s Heavenly Delights (2006)

-Pariah (2011)

-Portrait of a Lady on Fire (2019)

-Rafiki (2018)

-Room in Rome (2010)

-Saving Face (2004)

-Season of Love (2019🎄)

-Summer Time (2015)  [La belle saison]

-Tell it To the Bees (2018)

-Thelma (2017)

-The Children’s Hour (1961)

-The Half Of It (2020)

-The Favourite (2019)

-The Feels (2017)

-The Four-Faced Liar (2010)

-The Handmaiden (2016)

-The Incredible True Story of Two Girls in Love (1995)

-The Miseducation of Cameron Post (2018)

-The Perfect Ending (2015)

-The Perfection (2018)

-The World Unseen (2007)

-Vita and Virginia (2018)

-When Night is Falling (1995)

🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

TV SHOWS:

!!!!! 🖍 = an animated series !!!!!

-Amar a Muerte (2018-2019)

-Amar en Tiempos Revueltos (2005-)

-Amar es Para Siempre (2013-)

-Atypical (2017-)

-Bad Girls (1999-2006)

-Batwoman (2019-)

-Black Lightning (2018-2021)

-Black Mirror - San Junipero (2011-)

-Brooklyn Nine Nine (2013-)

-Buffy, The Vampire Slayer (1997-2003)

-Cable Girls (2017-)

-Charmed (2018-)

-Dead To Me (2019-)

-Dear White People (2017-)

-Degrassi: The Next Generation (2001-2015)

-Derry Girls (2018-)

-Dickinson (2019-)

-Euphoria (2019-)

-Everything Sucks (2018)

-Faking It (2014-2016)

-Feel Good (2020-)

-Fingersmith (2005)

-Gentelmen Jack (2019-)

-Gentefied (2020-)

-Glee (2009-2015)

-Grey’s Anatomy (2005-)

-Gypsy (2017)

-🖍Harley Quinn (2019-)

-Home and Away (1988-)

-I am not okay with this (2020)

-Jane the Virgin (2014-2019)

-Killing Eve (2019-)

-Legacies(2018-)

-Legends of Tomorrow (2016-)

-Lip Service (2010-2012)

-Locked Up (2015-2019) [vis a vis]

-Lost Girl (2010-2015)

-Mindhunter (2017-)

-Motherland: Fort Salem (2020-)

-Never have I ever (2020-)

-One Day at a Time (2017-)

-Orange is The New Black (2013-2019)

-Orphan Black (2013-2017)

-Perdona Nuestros Pecados (2017-2018)

-Pretty Little Liars (2010-2017)

-Ratched (2020-)

-Riverdale (2017-)

-Runaways (2017-2019)

-Russian Doll (2019)

-Schloss Einstein - Staffel 23 (2019-2019)

-Sense8 (2015-2018)

-Sex Education (2019-)

-🖍She-Ra and the Princesses of Power (2018-2020)

-South of Nowhere (2005-2008)

-Supergirl (2015-)

-Skins (2007-2013)

-Stranger Things (2016-)

-🖍Steven Universe (2013-)

-Tales of The City (2018-)

-Teenage Bounty Hunters (2020)

-The 100 (2014-2020)

-The Guiding Light (1952-2009)

-The Haunting of Hill House (2018)

-The Haunting of Bly Manor (2020)

-The Hockey Girls (2019-2020) [Les de l'hoquei]

-The House of Flowers (2018-)

-The L Word (2004-2009)

-The L Word: Generation Q (2019-)

-The Morning Show (2019-)

-The Originals (2013-2018)

-The Other Love Story (2016-)

-The Shannara Chronicles (2016-2017)

-The Umbrella Academy (2019-)

-Tipping the Velvet (2002)

-Trinkets (2019-2020)

-Queer as Folk (2000-2005)

-You (2018-)

-You Me Her (2016-2020)

-Venice the Series (2009-)

-Warrior Nun (2020-)

-Wentworth (2013-)

-Wynnona Earp (2016-)

🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

WEB SERIES:

-Anyone But Me 

-ANNE+

-All for One

-Barbelle

-BIFL the series

-Carmilla

-Control (Kontrola)

-Gal Pals

-Girls Like Magic

-Girltrash

-Her Story

-Last Life

-Pot Luck 

-RED

-The Other Love Story

-THE STRIPPER

-Same Same

-SKAM Espana 

-Starting From Now

🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

YOUTUBERS:

-Alayna Joy

-Ally Hills

-Alissa and Sam

-Anna Campbell

-Amy Ordman

-BerkleyLovesTori

-Breane Williamson

-Cammie Scott

-Cristy Lawrance

-Drea and Ronnie

-Hannah Hart

-Hannah & Sadie

-Jessica Kellgren-Fozard

-Kale and Jess

-Karin and Skyler

-Keara Graves

-Kristen McKenzie

-Maria Lin

-Monica Nguyen

-Paige and Holly

-Rose and Rosie

-Sara and Rachel

-Sam and Alyssa

-Shannon Beverige

-Stevie Boebi

-Willow Faith

🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

I’m gonna update the list (SEE THE PINNED POST ON MY DASH), so if you know any other title let me know!

and please REBLOG - you never know who needs it right now

——updated 07.11.2021—–