Many women who are or have been involved in the sex trade have experienced traumatic events.
When someone has experienced difficult or exploitative events they may find it difficult to calm their mind and to manage their anxiety and other distressing emotions. A helpful thing to do is to focus on the present moment. These grounding techniques work to direct your attention away from anxious or stressful thoughts, memories or feelings and towards the now, in a place where you are safe. This could help you take your mind off past events that are causing you distress. Please remember that these exercises may not work for everybody and if you feel they are making you uncomfortable don’t continue.
5-4-3-2-1
This technique uses your five senses. Look around you and notice:
- 5 things you can see
- 4 things you can touch
- 3 things you hear
- 2 things you can smell
- 1 thing you can taste
Square Breathing
This can be done anytime and anywhere. It uses your breath to foster a sense of calm and encourages you to focus on the rhythm of your breath.
- Find a comfortable position
- Inhale slowly and deeply through your nose for a count of 4
- Hold your breath for a count of 4
- Exhale slowly and completely through your mouth for a count of 4
- Hold your breath for a count of 4.
- This exercise can be repeated as long as you need to.
Butterfly Hug
This is a self-soothing technique that helps ease panic and anxiety by creating a sense of comfort and security.
- Cross your arms over your chest, as if you are hugging yourself, with your hands resting on your upper arms.
- Gently and rhythmically tap or pat your hands alternately on your upper arms. The movement should be soothing and rhythmic.
- As you tap or pat, take slow and deep breaths. Inhale through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of four.
- Continue tapping and breathing, focussing your attention on the comforting feeling of your hands touching your arms and imagining it as a gentle, reassuring hug.
- If your mind wanders, guide your focus back to the tapping, the touch of your hands, and the rhythm of your breath.
Body Scanning
Body scanning can help you to notice and release physical tension.
- Get comfortable, lying or seated. Close your eyes.
- Focus on your lower body. Bring attention to how your feet feel on the floor. If you notice pain, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it.
- Slowly, move your attention to your ankles, knees, thighs, and then pelvis. Identify temperature, pressure, tension, and any other sensations as you move up your body. Visualize the tension leaving your body through your breath and evaporating into the air.
- When you feel any tension, take a deep breath and exhale as you release it. When you feel the body part relax, you can move to the next one.
- When you finish with your lower body, do the same with your upper body. Include some of your internal organs like your stomach, heart, and lungs.
- Finally, end by focusing on your neck, head, and face.
Disassociation
If you have experienced a trauma event you may have dissociated. This means that you may have tried to remove yourself from what was happening – separating different parts of the experience such as memories, feelings and thoughts – so you don’t have to cope with them together. Disassociation might continue after the traumatic events have finished and this is a natural response trauma. You may at times feel disconnected from yourself and the world around you or that your surroundings are unreal. Here are some techniques that will help bring you back to the present.
Grounding Techniques for Disassociation
- You could carry an essential oil that you like in your bag or pocket so you always have it with you. Take it out and smell it when you begin to feel anxious.
- Remind yourself what day, month, and year it is and your personal details: what your name is, and what your address is.
- Walk in nature, go barefoot if you can. Natural textures such as grass or sand are good but if indoors, even carpet or the floor beneath your feet helps.
- Listen to music and sing along loudly.
- Move your body: stretch, exercise, jump up and down.
- Breathe deeply: try some breathing techniques.
Talk to someone you trust, who can stay calm and help you to contain your anxiety.
If needed, call one of these free and confidential helplines.
