It’s no new medical discovery that PTSD stress can cause serious issues if not managed properly. Thanks to a very helpful trauma therapist and a wonderful mental health Nurse Practitioner, I learned wonderful self-care practices along the way. Listed below are suggested items that were suggested to me. I Call this my “CPTSD survival kit”.
A CPTSD Survival Kit should have items that will help to keep you grounded, mindful, and present.
What is Grounding?
Simply put, Grounding is the act of focusing your mind on a single object, action, or activity in order to ‘block out’ any other invasive thoughts (such as those causing, whether consciously or unconsciously, the anxiety trigger you may currently be experiencing). Grounding is used in many therapeutic techniques, and does not require an expert to learn and master. Anyone willing to put forth a little bit of time and energy–and patience–can make this an essential tool in their CPTSD Survival Kit. The CPTSD Survival Kit should include items that will heighten your senses.
Small Objects – Sense of Touch
The first items that go in your Survival Kit can be found around your office, home, car, restaurant, etc. You can use any mundane item in your Survival Kit, from a pen or paper clip, to lose change, a balloon filled with sand, a stress ball, or even some food items like packets of condiments, sugar, salt, ketchup, etc. If you are at home you can grab an ice cube. If you are outside pick up some dirt or a rock and focus on the textures.
If you find yourself having a flashback, bad memory, anxiety attack, or bad thoughts, just hold the item in your hand, and really focus on it. As you look at it, feel its texture, and examine it. Ask yourself questions about it. What color is it? What is it made of? What are five different ways that I could use this item?
Breath Mints, Altoids, Gum – Taste
The second items that should go in your Survival Kit are any kind of strong mint, cinnamon, or citrus flavors. If you are having trouble staying present you can eat/drink/chew on any strong flavored item to help you stay grounded.
Focus on the flavor, is it wintergreen, peppermint, lemon, orange, spicy? The more time you spend focusing on the flavor the less time you spend thinking about your triggers.
Lotion/Essential Oils/Candles – Smell
The third item you should place in your Survival Kits are items that will trigger your sense of smell. A strong smelling lotion you love, perhaps something lavender or vanilla, citrus scents can be strong and helpful. You can even pull out that pack of altiods or gum and smelling it would work.
Focus on the scent. Focus on how relaxing and comforting it is. Remember to stay mindful and present. You are here and present. You are safe.
Colorful Items – Sight
The next item can be any colorful items you chose. You do not even need to pack an item for this category if you do not want to. You can focus on items in front of you or around the room. Are there books on the shelves? What color are they? Which one stands out to you the most? Do you have a purse in front of you? What is in it? What five items stand out to you the most?
Music/ipod/cell phone/radio – Sound
The last sense that will keep you grounded is sound. Consider making a calming playlist of all your favorite songs. Sing along with the songs. Focus on what about them is so relaxing.
Consider calling a friend/family member you trust. You can let them know you just want to talk and say hi. You do not need to tell them what is bothering you unless you want to. You can simply focus on the calming sound of their voice. Speak to them about a positive thing that happened to you during the week.
Journal/Dream Journal
Everyone affected by PTSD stress will benefit from having a personal journal. It doesn’t have to be anything fancy. I personally use a dream journal that allows me to track my thoughts and feelings before bedtime, any dreams I have, their meanings, and any drawings pertaining to the dream. I also use my blog throughout the day or the note pad on my iphone if I cannot stop to write my thoughts down on paper. Experts suggest writing in a journal daily is a sure-fire way to reduce stress. This allows you to expel any toxic feelings or concerns out of your head. Begin writing your feelings and experiences down as often as possible in order to process any negativity out. It may seem weird and uncomfortable at first, but once you do it a few times you will notice it is relaxing to get the thoughts out of your head. For me writing things down is less stressful than saying them out loud.
Keep in mind you can put whatever you want in your Survival Kit. Customize your kit to suit your needs and level of comfort. And remember, even if you do not have your kit, there are plenty of items around you that you can use to stay grounded. Just focus on your surroundings. And if that does not work for you, you can always think of your favorite memory where you felt the happiest and safest. Consider thinking about this memory a lot. Whenever you start to have bad thoughts or triggers, just remember how happy and safe you felt in that moment.
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