Grounding Techniques

Grounding Techniques

For anxiety, panic attacks, flashbacks and/or nightmares.

In those moments, it can be hard to think of what to do. Please consider writing yourself a to do list for those moments that you can go through. Whether it is things from this list I am sharing with you or your own grounding methods you have thought of. Write a step by step of how to get yourself grounded that you can have on your phone or notebook. 

Physical Sensations

Put your hands in cold water (you could even hold an ice cube.)

Squeeze something soft like a blanket or stuffed animal.

Hold a favourite item like a stimming toy or something you love. If you are outside, consider picking up a leaf (or rock etc) and examining it and how it feels. 

Put your hand over your heart and feel it. You are here. You are present. Inhale (through your nose) for four seconds and Exhale (through your mouth) for six seconds.

Cuddle or pet your dog/cat if you have one.

Think of things you enjoy touching. I know someone who keeps bubble wrap around so they can pop it when they feel distressed.

Taste

Drink or eat something (if you can) with a strong taste. (Something really sour, maybe something spicy, or anything with a strong taste.)

Chew gum or suck on a mint or similar.

Let a chocolate or similar melt in your mouth. Really focus on the taste and the sensation.

Drink a cold or hot beverage.

Please be aware of your limits. Are you going to be able to focus on this? Is there risk of you choking if you panic and/or dissociate heavily?

Sight

What do you see now? What colours are the walls? What is the floor made of? Name five items in the room with you?

Scent

Spray a scent that is non triggering like a body spray, or air freshener.

Have some essential oils to smell when you need.

Do not light a candle if there is a risk of you dissociating too much to remember it. This can be dangerous. Please only light a scented candle if you are certain it is safe to do so.

Sound

Put on a non-triggering movie/show/youtube video

Put on some non-triggering music.

Listen to the sounds where you are and list them off. Are there bugs chirping outside? Are people doing work outside? Do you hear a heater/fan going? Etc.

Play nature sounds (there are apps that do relaxing sounds. Consider downloading one.)

Call a friend. (If this happens in the middle of the night, maybe ask a trusted friend to send you some recordings you can play of them saying calming things for you?)

Listen to an audio book or read a book you like out loud.

Other

Have an anchoring phrase/mantra like: “My name is ___. I am ___ years old. I live in ___. I am safe. ”

Have a soothing or distracting app you go to on your phone. (There are colouring apps and just nice games or activities to do.)

Remember that even if it does not feel like it right now, you are going to be okay. You’ve gotten through this before and you can do it again. I believe in you. I hope you believe in you, too.

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BTS @ MMA 2019 (191130) Showcasing 7 Members’ Individuality And Their Music’s Growth And Versatility

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6 years ago

Our Community Guidelines are changing

To keep Tumblr the constructive, empowering place it should be

It was a little more than 10 years ago that we introduced the humble reblog, not knowing how much it would change the growing Tumblr community. The ability to take one person’s idea, build on it, and share it as something new transformed Tumblr from a simple blogging site into a place where people were talking, exploring, learning, and growing through reblog chains.

We’ve been thinking about that a lot recently—the kind of place we want Tumblr to be, and our responsibility to you here and out in the world.

At its core, Tumblr is a place to express yourself and connect with others who share your interests. Over time a knot of diverse, kinetic, passionate communities sprang up. You can jump from things you love into things you didn’t even know existed. And it’s on all of us to create a safe, constructive, and empowering environment where you can continue to do that.

Our Community Guidelines need to reflect the reality of the internet and social media today and acknowledge that the things people post and share online influence the way others think and behave.

The following updates will go into effect on September 10, 2018 and can reviewed here.

We won’t tolerate hate speech

We believe in a free and open internet but we can’t ignore that the internet is being exploited by hate groups to organize, recruit, and radicalize with horrifying efficiency. Updating our Community Guidelines and internal procedures is necessary to address a very real threat to members of the Tumblr community.

When it comes to hate speech, we’re redrawing the line between what’s uncomfortable and what’s unacceptable, and have struck 41 words of gray area from this section in the Community Guidelines. It now reads:  

Hate Speech: Don’t encourage violence or hatred. Don’t post content for the purpose of promoting or inciting the hatred of, or dehumanizing, individuals or groups based on race, ethnic or national origin, religion, gender, gender identity, age, veteran status, sexual orientation, disability or disease. If you encounter content that violates our hate speech policies, please report it.

[DELETED: If you encounter negative speech that doesn’t rise to the level of violence or threats of violence, we encourage you to dismantle negative speech through argument rather than censorship. That said, if you encounter anything especially heinous, tell us about it.]

Keep in mind that a post might be mean, tasteless, or offensive without necessarily encouraging violence or hatred. In cases like that, you can always block the person who made the post—or, if you’re up for it, you can express your concerns to them directly, or use Tumblr to speak up, challenge ideas, raise awareness or generate discussion and debate.

While the deleted language was well-intentioned (and we still need your help reporting hate speech) a post shouldn’t have to be “especially heinous” to merit reporting.

We’re also banning the glorification of violence and its perpetrators

Not all violence is motivated by racial or ethnic hatred, but the glorification of mass murders like Columbine, Sandy Hook, and Parkland could inspire copycat violence. With that in mind, we’re revising the Community Guidelines on violent content by adding new language to specifically ban the glorification of violent acts or the perpetrators of those acts:

Violent Content and Threats, Gore, Mutilation: Don’t post content that includes violent threats toward individuals or groups—this includes threats of theft, property damage, or financial harm. Don’t post violent content or gore just to be shocking. Don’t showcase the mutilation or torture of human beings, animals (including bestiality), or their remains. Don’t post content that encourages or incites violence, or glorifies acts of violence or the perpetrators.

Lastly, we’re eliminating any ambiguity in our zero-tolerance policy on non-consensual sexual images

We’re adding a very simple statement (in bold below) to our existing policy on harassment to remove any uncertainty:

Harassment. Don’t engage in targeted abuse or harassment. Don’t engage in the unwanted sexualization or sexual harassment of others.

Posting sexually explicit photos of people without their consent was never allowed on Tumblr, but with the invention of deepfakes and the proliferation of non-consensual creepshots, we are updating our Community Guidelines to more clearly address new technologies that can be used to humiliate and threaten other people.

So what can you expect going forward?

The new Community Guidelines will go into effect on September 10, 2018. After that, if we determine a post or blog is promoting hatred, glorifying violence, or is engaging in the unwanted sexualization of another person, it will be taken down. This includes (for example) posting Islamophobic, anti-Semitic, or anti-LGBTQ+ content to promote or incite violence or hatred; using symbols of hate movements to intimidate or harass others; and the glorification of mass murderers.

Of course, context is everything. Posts and blogs that generate open, constructive debate are always welcome here. A heated conversation about race or gender identity in media is not hate speech, nor is a factual, educational history of Jim Crow.

An overwhelming amount of care and nuance is needed to evaluate reports fairly and accurately, so we’ve increased the size of our team to review the reports we receive.

What should you do if you see content that violates the CGs?

Report it. We’ve added hate speech reporting to the mobile apps. Just tap the airplane icon on any post to open this menu 👇 — then tap Report (flag button) > Something else > Hate speech.

Our Community Guidelines Are Changing

One last note

We are fierce defenders of free expression. We want Tumblr to be a place where people come to be themselves and engage diverse points of view through constructive dialogue. The lines we’re drawing today around hate speech, violence, and non-consensual sexual content are designed to protect that vision.

We’ll continue to review and revise our Community Guidelines to make sure they remain an accurate reflection of our community and its values. And as part of our commitment to transparency, we’ll always make sure previous versions are available on our public GitHub repo.

You’re going to have opinions on these changes and what more we can do. We encourage you to share your thoughts (especially constructive feedback) in the notes. And if you feel that Tumblr is no longer for you, there’s a whole world of internet out there.

❤️ Be kind to each other, Tumblr.

6 years ago

AN ARMY OATH!

If BTS has a million fans, I’m one of them. If BTS has five fans, I’m one of them. If BTS have one fan, that one is me If BTS has no fan that means I’m no longer on earth. If the world is against of BTS then I’m against the world. Until the very end, I’ll support and love BTS

RB to sign the oath 

| by tinejinjaem

4 years ago

FIC WHERE THEY KNOW EACH OTHER BUT THEY DON’T KNOW THEY KNOW EACH OTHER (ノ◕ヮ◕)ノ*:・゚✧

my friend can’t stop talking about how they want to set me up with their other friend so we start texting each other and they’re hilarious but shy about meeting and ALSO there’s a cute bike delivery guy who brings my mail at work and winks at me whenever i sign for a package AU

i’m obsessed with a food blogger who writes about cheap ways to be gourmet in your 20s and i flirt with them over comments but they never post pictures of their face and ALSO there’s a really cute grocery bagger at the store down the street who teases me and always asks to join me for dinner and i definitely want to say yes AU

there’s an overnight IT person at school who always answers the phone when i call about a problem with my computer and i totally have a crush on their voice and their exasperation and ALSO the bakery down the street is always running out of my fave scones and the adorable person behind the counter can’t hide their amusement and i think it’s super rude but also super cute AU

my boss is always telling me how perfect her son would be for me and she promises he’s coming to the next holiday party and don’t worry he’s heard all about me too and ALSO there’s this dude i slept with once a couple of months ago and sometimes he still sends me dick pics when i ask him to at 3 in the morning cause seriously dude’s got a good dick AU

our kids are bitter rivals and the only time we ever meet is when we’re both called to the principal’s office and whatever maybe i think you’re kind of cute but your kid’s a monster and ALSO someone keeps buying the last everything bagel at my favorite coffee shop 2 minutes before i get there in the morning and has heard about my plight and has started leaving me bragging notes about it AU

i hired a dog walking company and i’ve never met the person who comes to my apartment but they leave me really cute notes and they give my dog presents and i kind of love them because my dog does and ALSO one of the artists at this gallery opening is hella cute and i want them to paint me like one of their french girls AU

SPOILER ALERT: IT’S ALWAYS THE SAME PERSON AND IT ALWAYS ENDS HAPPY

2 years ago
5 years ago
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)
Bts Solo Stages Represented As Greek Gods Or Goddesses. — (inspired By This Tweet)

bts solo stages represented as greek gods or goddesses. — (inspired by this tweet)

3 years ago

Do you ever think you'll stop drawing fanart? No offense it just seems like the kind of thing you're supposed to grow out of. I'm just curious what your plans/goals are since it isn't exactly an art form that people take seriously.

Ah, fanart. Also known as the art that girls make.

Sad, immature girls no one takes seriously. Girls who are taught that it’s shameful to be excited or passionate about anything, that it’s pathetic to gush about what attracts them, that it’s wrong to be a geek, that they should feel embarrassed about having a crush, that they’re not allowed to gaze or stare or wish or desire. Girls who need to grow out of it.

That’s the art you mean, right?

Because in my experience, when grown men make it, nobody calls it fanart. They just call it art. And everyone takes it very seriously.

4 years ago

This is so unconventionally sweet and romantic 🌹. Loved it so much 🤗🤗🤗

Too Long; Didn’t Read (M) | KTH

image

Pairing: Taehyung x Reader | AU: College + Enemies to Lovers AU Genre: Comedy / Smut / Fluff Rating: Explicit / 18+ Summary: This is the story of how you trolled your way into Taehyung’s heart.  Word Count: 11.4k CW: explicit sexual content (phone sex, nude photo/sexual video exchange, dirty talk, mutual masturbation, fingering, vibrator use) swearing / other (Y/N calls herself a bitch one time, Y/N and Tae make fun the other’s writing habits but really it’s just me making fun of myself, so don’t feel too offended for either of them lol)  A/N: Commissioned by @a-leaf-inthewind. I hope you like it! 💚💚

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lonely-whale-sings - everything goes
everything goes

In case you haven't guessed it yet, Taehyung is my bby

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