New to sza. Grounding techniques?

DX'd - Sz/SzA
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Hi. I’m not really sure how to start this, but here goes. I’m a 28 year old guy who just received a diagnosis of sza a few months ago around Christmas 2022. I’ve been in therapy for two years (since 2020) but doctors have finally narrowed down what’s going on.

I want to preface that I’m not looking for anyone to act as a therapist; That’s what I have a literal therapist and mental health team for. But I was wondering if anyone has any grounding techniques they’re willing to share that helps with paranoia. I’m trying to test different things out to see if I can improve some aspects of my experiences.

Naturally, only share if you’re comfortable. Even if I don’t get any replies it’s the thought that counts.

Thanks bunches.

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I don’t suffer from paranoia anymore. I’m still diagnosed with paranoid schizophrenia. I got lucky with my meds.

BUT when I did suffer with it, I found just lying down in bed and closing my eyes for about 20 minutes helped me.

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I get paranoid about noises I hear and think it’s something evil.

My dogs are great for that.

If my dogs don’t react,

It wasn’t real.

95% of the time they don’t react.

Do you have animals?

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Theres this one technique i learned that is kinda weird but can work sometimes. So you visualize the paranoid thought as a sentence in your mind. Like imagine text written. Then change the font to silly colours or patterns or shapes or whatever you want. It seems to take some of the intensity off the thought.
Or you can visualise placing the thought in an envelope or something and put it on a stream and watch it sail away slowly.
Anyway things like that can help sometimes. Maybe close your eyes and play soft calming music while doing these things if possible.

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I like to make a cup of herbal tea and lose myself in the scent of it. It helps push problems into the background.

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I do, but he’s deaf, so he doesn’t react to anything lol. What a time to have a deaf dog, right? Love him to bits, though.

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My dog is losing her hearing and sight.

She’s 14.

But I’ve got a younger more alert dog that lets me know.

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Most grounding techniques are breathing exercises. The 2 best known ones are boxed breathing and 5-4-3-2-1 awareness.

I think they are especially effective for anxiety.

Boxed breathing:
Inhale to the count of 4
Hold it to the count of 4
Exhale to the count of yes 4
Repeat

5-4-3-2-1 Awareness:
Name (out loud or in thoughts) 5 thing you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
It can be a good idea to have a bar of chocolate near.

Good luck!

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Welcome to the forum.

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Hey so here’s my list of grounding techniques, it’s a little more practical but it helps me with my positive symptoms:

Cold shower
Walk in nature
Spend time with my cats
Journal
Lay down for 15 mins
Cook a simple meal
Watch a funny show or a sitcom
Listen to instrumental music
2-3 minutes of Tai Chi(there’s a guy with SZ on YouTube and he creates exercises that help with fatigue or or strong emotions, it’s cool)
Bachs Rescue Remedy(I can’t have benzos so I ordered some essential oil that I can take when I need a little extra grounding, I’m still waiting for it but it has good reviews)

Good luck and welcome to the forum!

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Okay but why does the silly text one work so well? Seriously, this has already helped me calm down multiple times. I swear it’s :dizzy: magic :dizzy:

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Thats awesome! :grin:

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I always “talk it out” with my wife if I think I’m not thinking right…

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