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title: 知り合いや一般的な状況において、過去の望まない経験が繰り返されるという侵入思考を経験します。これらの思考は私の実際の... ~ Our Wave コミュニティ
description: 私たちにこの件を任せてくださりありがとうございます。過去の望まない経験についての侵入思考は、非常によくある反応であることを保証したいと思います。侵入思考はあなたの願望や価値観を反映するものではなく、侵入思考を持つことはあなたにとって何ら否定的な意味を持ちません。これらは単なる思考であり、願望ではないというあなたの理...
url: https://api.ourwave.org/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315.md
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Cuba\]Cuba](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gt)[\[Image: Ireland\]Ireland](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ie)[\[Image: Japan\]Japan](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=nz)[\[Image: Panama\]Panama](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=pa)[\[Image: 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Rico](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=pr)[\[Image: Spain\]Spain](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=uy)[\[Image: 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# 知り合いや一般的な状況において、過去の望まない経験が繰り返されるという侵入思考を経験します。これらの思考は私の実際の欲求を反映していないことは理解していますが、どう対処したらよいかわかりません。これらの思考を無視するべきでしょうか。これらの思考が浮かんだときに、どのように対処するのがよりよいでしょうか。

\[Image: Dr. Laura\]

**Dr. Laura**による回答

博士号精神保健看護師＆性暴力看護師認定者

トピックス:[いやしを理解し受け入れる](/ja/learn/topics/understanding-and-embracing-healing)

私たちにこの件を任せてくださりありがとうございます。過去の望まない経験についての侵入思考は、非常によくある反応であることを保証したいと思います。侵入思考はあなたの願望や価値観を反映するものではなく、侵入思考を持つことはあなたにとって何ら否定的な意味を持ちません。これらは単なる思考であり、願望ではないというあなたの理解は、すでに重要な自己認識を示しています。

私たちの脳は、困難な経験に遭遇すると、潜在的な脅威を処理または準備するために、シナリオを再現したり、似たようなシナリオを作ったりすることがあります。これは、危険がなくなった後でも、あなたを安全に保とうとする脳の過剰に活動した警告システムのようなものです。心の「煙探知機」が少し敏感になりすぎていると考えてください。

こうした考えを無視しようとするのではなく (無視すると、考えがより強力に感じられることが多い)、多くの人が役立つと感じる、より穏やかなアプローチをいくつか紹介します。

1.  判断せずに考えを認める：「またこの考えが浮かんでいることに気づいた」
2.  思考は単なる思考に過ぎないことを思い出してください。それは空を通り過ぎる雲のようなものです。
3.  感覚（見えるもの、聞こえるもの、触れるもの）を使って、今の瞬間に自分を落ち着かせましょう。
4.  穏やかな動きや創造的な作業など、現在の瞬間に集中する必要がある活動に従事する

ストレスがたまっているときや、過去の経験を思い出させるような状況に遭遇したときに、こうした考えが強くなることがあります。これは正常なことで、対処スキルが身につくにつれて、考えの強さは弱まることが多いです。

心の準備ができたら、トラウマに詳しいセラピストと一緒に取り組むことが、こうした思考を管理するための個別の戦略を立てる上で特に役立ちます。セラピストは、侵入思考の背後にある脳科学を理解し、その影響を軽減するための具体的なテクニックを教えてくれます。

覚えておいてください。こうした考えを抱くことは、あなたが「行き詰まっている」、あるいは治癒の過程で後退しているということではありません。こうした考えは困難な経験を処理する際によく見られるもので、サポートと訓練を受ければ、時間の経過とともに頻度が減り、苦痛も軽減されます。治癒は可能であり、あなたは一人ではありません。ご連絡いただきありがとうございます。

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Australia\]Australia](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=bo)[\[Image: Canada\]Canada](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ca)[\[Image: Chile\]Chile](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gt)[\[Image: Ireland\]Ireland](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ie)[\[Image: Japan\]Japan](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=nz)[\[Image: Panama\]Panama](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=py)[\[Image: Peru\]Peru](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=pr)[\[Image: Spain\]Spain](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315?country=ve)

日本語

[English](/en/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315)[Español](/es/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315)[日本語](/ja/answer/i-experience-intrusive-thoughts-about-past-unwanted-experiences-repeating-themselves-either-with-people-i-know-or-in-general-situations-i-understand-these-thoughts-dont-reflect-my-actual-desires-but-im-unsure-how-to-handle-them-should-i-try-to-ignore-these-thoughts-how-can-i-better-cope-with-them-when-they-arise-315)

緊急の支援が必要な方は、{{resource}} をご訪問ください。

ノースカロライナ州ローリーで を込めて制作されました。

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詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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[

#### 支援情報はこちら

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続ける

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Our Wave を安心して使える場に保つため、[コミュニティ・ガイドライン](https://www.ourwave.org/ja/community-guidelines)の遵守にご協力ください。すべてのメッセージは投稿前に確認され、個人が特定される情報は削除されます。

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続ける

ご質問への回答が準備でき次第、メールをお送りするとともに、役立つ支援情報やサポートをお送りします。

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### どのような問題がありますか？

このコンテンツを報告する理由を教えてください。モデレーションチームが速やかに確認いたします。

暴力、憎悪、搾取

脅迫、憎悪に満ちた言葉、性的強要

いじめ、または望まない接触

ハラスメント、脅迫、執拗な迷惑メッセージ

詐欺、詐称、なりすまし

虚偽の要求、または別人を名乗ること

偽の情報

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提出

### フィードバックをシェアする

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提出

### ログイン

Our Waveに投稿した際に使用したメールアドレスを入力してください。 あなたのプロフィールにアクセスできるマジックリンクをお送りします。

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見えるもの5つ（部屋の中と窓の外を見ることができます）

感じるもの4つ（目の前にあるもので触れるものは何ですか？）

聞こえるもの3つ

匂いを嗅ぐもの2つ

自分の好きなところ1つ。

最後に深呼吸をしましょう。

座っている場所から、周囲を見回して、質感のあるもの、見ていて楽しいもの、興味深いものを探してください。

何かを手に持ち、その物に全神経を集中してください。影が落ちている部分や、物の中に形が浮かび上がっている部分に注目してください。手に持った時の重さや軽さ、指の裏側の表面の質感を感じてみてください（ペットを飼っている場合は、ペットと一緒に行うこともできます）。

最後に深呼吸をしましょう。

以下の質問を自分に問いかけ、声に出して答えましょう。

1\. 私はどこにいますか？

2\. 今日は何曜日ですか？

3\. 今日の日付は何ですか？

4\. 今は何月ですか？

5\. 今は何年ですか？

6\. 私は何歳ですか？

7\. 今はどんな季節ですか？

最後に深呼吸をしましょう。

右手の手のひらを下にして左肩に置きます。左手の手のひらを下にして右肩に置きます。自分を強くしてくれるような言葉を選びましょう。例えば、「私は力強い」などです。まず文章を声に出して読み、右手で左肩を軽く叩き、次に左手で右肩を軽く叩きます。

交互に叩きます。左右5回ずつ、合計10回叩き、そのたびに文章を声に出して繰り返します。

最後に深呼吸をします。

腕を体の前で交差させ、胸に引き寄せます。右手で左上腕を、左手で右上腕を押さえます。優しく握り、腕を内側に引きます。しばらく握りしめた状態を保ち、その瞬間の自分にとって適切な握り加減を見つけます。力を入れたら力を抜きます。そして再びしばらく握りしめ、力を抜きます。しばらくそのままの状態を保ちます。

最後に深呼吸をします。

別のグラウンディング活動を試してみましょう

私は地に足がついていて準備ができていると感じている