Grounded in the Present

Course Cut-OutMoving Through Trauma
Written By Austin Cavaliere

If you need help seeing Jesus in the middle of your struggle, or just feel like you are stuck, ready to move into growth and healing, connect with a Christian coach.

Excerpt: Grounded in the Present - Trauma Session 6

Course: Moving Through Trauma

Speakers: Matthias Barker

Finding Your Anchor: Grounding Techniques When Thoughts Overwhelm

When you're caught in a whirlwind of thoughts and emotions that feel beyond your control, it can be incredibly difficult to find a sense of calm. It's like the noise in your mind is a constant audio track you can't turn off. In these moments, instead of trying to wrestle with those thoughts directly, let's try a different approach: anchoring ourselves in the present.

Shifting Your Focus

Imagine your thoughts are like AirPods you can temporarily set down. The audio might still be playing in the background, but you're consciously choosing to pivot your attention away from that mental noise and onto this very moment, right here, right now.

Take a breath. Remember, those thoughts don't need to disappear for you to be present.

Take another breath.

Your Anchor in the Storm: Engaging Your Senses

Sometimes, when thoughts feel like a raging storm, even focusing on your breath can feel overwhelming, like it's intensifying the feeling. In these instances, imagine throwing an anchor overboard, one that sinks to the ocean floor and holds you steady as the storm passes.

This anchor can be something in your immediate environment. Take a moment to look around, away from the screen. Notice something specific:

Texture: The feel of your shirt on your skin.

Color: The shade of the wall or an object.

Shape: The outline of a door knob or a picture frame.

Choose one of these things to be your anchor. Let your mind fully focus on it. Consider:

Color: What shade is it? Is it vibrant or muted?

Shape: What is its form? Is it smooth or jagged?

Texture: What would it feel like if you touched it? Rough, smooth, bumpy?

Temperature: Would it feel warm or cool?

(Optional, a little goofy): Imagine what it might taste like.

Engage all your senses with this object in the room. Hold onto this anchor as the thoughts continue to roll in like waves in your mind. Keep bringing your attention back to this present moment, to your chosen anchor. You don't need the waves to subside to be here with me right now. We're simply shifting our focus. We're not trying to silence the noise; we're just being present.

Gentle Breathing with Your Anchor

When it feels comfortable, let's take another breath together. This time, we'll hold for three seconds at the top of the inhale:

Breathe in... Hold (3 seconds)... Breathe out.

You can feel okay, even amidst the storm of your thoughts. Simply bring your attention back to this moment, to your anchor, and take another breath.

 

If you like the content, you can continue in a few different ways…

  • 1) See the outline below and check out other sections from the FFP course.

  • 2) Take the full small group course to your church community! The first course your church runs is free! Reach out to us here to learn how.

  • 3) Connect with a Share The Struggle Coach for one-on-one support. Let’s face it, some of us have tried kicking this thing, and we’ve had no luck. It’s time to start looking toward forms of support that can help us see and feel the beautiful life God has in store for us.

 

Moving Through Trauma

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Moving Through Trauma 〰️

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Session 7

Session 8

 

Share The Struggle Courses

Share the Struggle Courses are topical expert led video courses to help you understand life’s greatest struggles and provide you with tools for navigating them. Moreover, STS courses create a space for you to connect with others struggling with similar things, experience belonging, and encounter God’s nearness in a place of wilderness in your life (pain, confusion, healing journey). Want to start a group at your church? Reach out to us here to learn how.

 

What Share The Struggle Believes

Here at Share The Struggle we believe Jesus is present with us in the middle of our pain and mess, and it is in that place that we often experience and encounter Jesus most deeply.

We understand the unique challenges faced by Christians dealing with mental health. Our mission is to bridge the gap between faith and mental health support, providing a platform where individuals can find resources, coaching support and guidance, all tailored to their spiritual life and emotional needs.

We invite you to explore our resources, share your journey, and find the support you need to overcome the struggles you face.

Austin Cavaliere
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