Below you will find a list of self-help techniques. Though these are not specific to moral injury, these are some examples of potential strategies that people find helpful to use when distressed.
These focus on reflection, self-compassion, connection, and coping skills. Everyone is different, so feel free to take what resonates with you and go at your own pace. Additionally, there is a list of resources and support services below.
Grounding
Grounding exercises can help bring you back to the present moment when distressing thoughts may feel overwhelming. There are some examples of grounding techniques below.
Grounding exercise examples with senses
- Sight: Look around and describe five physical things you can see. Focus on colours, shapes, or patterns.
- Smell: Identify five different scents around you, whether they are faint or strong.
- Sound: Listen carefully and name five sounds you can hear, such as traffic, birds, or your own breath.
- Taste: If possible, describe something you can taste, like gum, tea, or even just the sensation of your own saliva.
The 5-4-3-2-1 method:
- 5 things you can see: Look around and identify 5 things you can see (e.g., a chair or picture).
- 4 things you can touch: Pay attention to 4 things you can physically touch (e.g., the ground on your feet).
- 3 things you can hear: Listen carefully to 3 distinct sounds (e.g., distant conversations).
- 2 things you can smell: Take a moment to notice 2 scents in your environment.
- 1 thing you can taste: Focus on one thing you can taste.
Grounding exercise examples with an object
Some people like to use a grounding object (e.g., an object that feels nice to touch or smells nice). This can help to reduce distress or disorientation. The object must not remind you of the event and should be small enough to carry.
For example, you might carry:
- A smooth stone.
- A picture of a loved one.
- An essential oil (e.g., peppermint oil).
Mental grounding strategies
- Alphabet game: Choose a category (e.g., animals, foods) and list something for each letter of the alphabet.
- Describe an object in detail: Pick an item nearby and describe its colour, texture, shape, size, and use.
- Maths grounding: Do a simple maths sum in your head (e.g. count back from 100 by 5).
- Memory recall: Think about your favourite place and describe it using all 5 senses.
Other grounding techniques
- Run cool water over your hands and notice how this feels.
- Eat or drink something nice and describe what it tastes like.
- Name objects in the room in a specific category (e.g. “I see three blue things”).
Video resources
Meditation and mindfulness
Meditation and mindfulness can be powerful tools and can help you stay present, reduce overwhelming emotions, and develop self-compassion.
What is mindfulness:
- Mindfulness is the practice of bringing your attention to the present moment in a non-judgemental manner (e.g., observing thoughts and emotions without reacting).
- Mindful breathing: Focus on your breath. Inhale deeply through your nose, hold for a moment, then exhale slowly through your mouth. Repeat for a few minutes.
- Body scan: Close your eyes and mentally scan your body from head to toe, noticing any sensations without judgment.
What is meditation:
- Meditation is a focused practice that helps the mind stay present (e.g., breathing techniques).
- Grounding meditation: Sit comfortably and focus on the feeling of your body being supported by the chair or floor. Imagine yourself rooted like a tree.
- Visualisation meditation: Picture a peaceful place, such as a beach or a mountain. Imagine the sights, sounds, and sensations of being there.
Tips for mindfulness and meditation
- Start small – even a few minutes can make a difference.
- Use guided meditation apps.
- If distressing thoughts arise, acknowledge them with no judgment and return to the present moment.
Video resources – guided meditation or mindfulness
https://www.compassionatemind.co.uk/resource/audio
https://www.youtube.com/watch?v=qkA5SpvQsJA
https://www.youtube.com/watch?v=X2c48FxQdeE
https://www.youtube.com/watch?v=ryEe0ja0YUw
https://www.youtube.com/watch?v=jH9c0P58Gsc
https://www.youtube.com/watch?v=BQ2Hh1BtnMo
https://www.youtube.com/watch?v=iqJwOCI4bHk
https://www.youtube.com/watch?v=-UmiaFo4ZQk
https://www.youtube.com/watch?v=5tBtM7pQCzs
Look after your physical health
Think about your diet
- Drink water and eat a well-balanced diet.
- Exercise and movement can be very positive for your mental wellbeing.
- Spend time outside.
- The outside world may seem overwhelming, but spending time in a green space can improve your wellbeing.
- Avoid drugs and alcohol.
- While you may be drawn to drugs and alcohol to cope with feelings, these can make you feel worse in the long run and can cause issues such as difficulty sleeping.
