Painful memories pull you into the past, so grounding techniques can help bring you back to the present:

• 5-4-3-2-1 Technique: Identify:
  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste
• Breathwork: Focus on slow, deep breaths. Breathe in for a count of 4, hold for 4, and exhale for 4. This calms your nervous system and reduces the emotional "charge."