10 Things You’d Never Know About Grounding Yourself at Work as a Trauma Survivor

As trauma survivors navigating the professional world, we often face unique challenges that our colleagues might not understand. Grounding ourselves during stressful work situations is a crucial skill, but it’s not always as straightforward as others might think.

Here are ten insights about grounding at work that many people don’t realize:

1. It’s not just about deep breathing. While deep breathing is helpful, effective grounding for us often involves engaging multiple senses. Touching a textured object, focusing on a specific visual detail, or even tasting something strong can be powerful grounding tools. For example, keeping a small stone with an interesting texture in your pocket or a strong mint in your desk drawer can provide instant sensory input when needed.
2. Grounding can be invisible. We’ve become experts at grounding ourselves without others noticing. A subtle change in posture, a quick sensory check, or a silent mantra can be powerful grounding techniques that don’t draw attention. Practice “stealth grounding” by tensing and relaxing your muscles under your desk or focusing on the feeling of your feet firmly planted on the ground.
3. It’s a continuous process. For many of us, grounding isn’t a one-and-done activity. We might need to ground ourselves multiple times throughout the day, especially during high-stress periods. Consider setting discreet reminders on your phone or computer to prompt regular grounding check-ins.
4. Physical movement is crucial. Simple movements like stretching, changing positions, or even just wiggling our toes can help us reconnect with our bodies and the present moment. If possible, take short walks during breaks or do desk stretches to incorporate more movement into your workday.
5. Grounding routines can be personalized. What works for one person might not work for another. We’ve each developed our unique set of grounding techniques that resonate with our specific experiences and needs. Experiment with different methods and create a personal “grounding toolkit” that you can draw from as needed.
6. It can be exhausting. The constant effort to stay grounded, especially in triggering environments, can be mentally and emotionally draining. Self-care after work becomes crucial. Develop a post-work ritual that helps you transition and recharge, such as a calming activity or a specific route home that allows for decompression.
7. Grounding can enhance performance. When we’re grounded, we’re often more focused, creative, and resilient. It’s not just about coping — it’s about thriving. Notice and celebrate the times when grounding helps you perform better at work, reinforcing its positive impact.
8. Technology can be a grounding tool. While often seen as a distraction, technology can actually aid in grounding. Specific apps, calming playlists, or even just the familiar weight of a phone in our pocket can help us stay present. Explore grounding or mindfulness apps that offer quick exercises you can do discreetly at your desk.
9. Grounding is a skill that improves with practice. The more we practice grounding techniques, the more automatic and effective they become. What once took conscious effort can become second nature. Keep a journal to track your progress and note which techniques work best in different situations.
10. It’s okay if grounding doesn’t always work. Sometimes, despite our best efforts, we might still feel ungrounded. This doesn’t mean we’ve failed — it’s a normal part of the healing process. Be compassionate with yourself and have a backup plan, such as taking a short break or reaching out to a supportive colleague or therapist when needed.

The Revolutionary Act of Grounding

Consider this: every time you ground yourself at work, you’re not just managing stress — you’re revolutionizing your professional experience. You’re turning potential triggers into opportunities for growth, transforming challenges into stepping stones for success.

This isn’t about merely surviving the 9-to-5 grind. It’s about rewriting the narrative of trauma in the workplace. Each grounding technique you master is a word in your new story — a story of empowerment, adaptability, and triumph.

So, the next time you find yourself grounded at work, remember that you’re not just calming your nerves. You’re honing a skill that sets you apart, cultivating a presence that commands respect, and paving the way for a more empathetic, trauma-informed workplace culture.

Your trauma doesn’t define your professional journey — your response to it does. With every grounding practice, you’re not just reclaiming your peace; you’re reshaping the landscape of what it means to be a professional in today’s world.

Embrace your grounding techniques. Perfect them. Share them. In doing so, you’re not just helping yourself — you’re blazing a trail for every trauma survivor navigating the complex terrain of the modern workplace. And that, colleagues, is nothing short of revolutionary.

Questions for Self-Reflection and Journaling:

1. Think about a time when you successfully grounded yourself during a stressful work situation. What technique did you use, and how did it impact your ability to handle the situation?
2. Consider the unique grounding skills you’ve developed as a result of your experiences. How have these skills enhanced your overall resilience and effectiveness at work?
3. Imagine a future workday where you feel consistently grounded and present, even during stressful moments. What does this look like, and what small step could you take tomorrow to move closer to this vision?

An Invitation

If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)

The RCA Community is a group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.

The benefits to you are:

Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
Available Coaching Support — The community is supported by trained and certified coaches who are available for individual sessions
Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace grow your career
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

Trigger Tracker Template — Plan the coping strategies you will use to get through the experience.

Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.

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You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.

Photo by Trent Erwin on Unsplash