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Take a moment to ground yourself; straighten your posture (stretch, even!), feel your feet making contact with the ground, and take in a deep breath through your nose – inhaling for 4 seconds. Hold it for 2 seconds, and then release your breath to the count of 6. Repeat. Repeat again.

…Now, take a moment to see how you feel.

Grounding techniques are useful for anyone who needs to get calm and centered – perhaps you have a big meeting coming up, or your kids are driving you crazy, or your partner has pushed your last button. In any of these situations (and so many more) taking a moment to steady yourself can be helpful.

Victims and survivors of traumatic experiences like sexual assault, physically abusive relationships, or war are often triggered in the present by sights, smells, or sounds (sometimes unknowingly) that remind them of their past terror. In extreme cases, triggers can lead to full-blown panic attacks and flashbacks that seem so vivid and real the survivor can’t distinguish past from present.

Grounding techniques are used to help them to regain a sense of calm and control. Knowing how to use them for yourself or for others is a helpful mental health first aid technique.

While the words “trigger” and “trigger warning” are often criticized for pandering to people who are “overly sensitive”, it’s important to remember that everyone has their own personal thresholds for what makes them feel unsafe, scared, or anxious.

People can’t always control their responses to a trigger, and that’s why grounding techniques are so important. Learn more about triggers on our website.

ConnectR is the latest project of Reconciliation Saskatoon, a community of over 98 organizations, non-profits, businesses and partners who came together to begin a citywide conversation about Reconciliation and provide opportunities for everyone to engage in calls to action. Recently launched, the ConnectR website is a multidimensional, multimedia experience showcasing four distinct paths: head, heart, body and spirit. Website visitors can select a path and explore information, articles, news, videos and photos. The user can also select from an extensive list of themes to guide the experience.

Check out this infographic from The Canadian Femicide Observatory for Justice and Accountability (CFOJA). CFOJA is an online research and information centre which conducts research and mobilizes knowledge to prevent femicide and other forms of gender-based killings in Canada. The main focus of CFOJA activity is to document social and state responses to femicide in Canada. The CFOJA was established in response to a call from the United Nations for better tracking of gender-related killings of women.

CFOJA recently released their report: Understanding Gender-Related Killings of Women and Girls in Canada 2018. The report contains critical information that builds on the earlier work on femicide in Canada and highlights current trends and issues that require further investigation.