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How To Calm Your Mind With The 5-4-3-2-1 Grounding Exercise

Posted on August 14 2024 at 13:13

The 5-4-3-2-1 grounding exercise can be a really useful tool to keep in your back pocket for when you feel anxious, unsafe, or are having a flashback. Read more to find out how to do it.

[Read time: 1-2 mins]

Tags: Grounding tips
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Asking for help doesn’t mean you’re weak, it means you’re human. 💜
It takes incredible bravery to reach out, and that strength deserves to be seen and supported. If you’re not ready yet, that’s okay too. You deserve care at your own pace, in your own time. We're here whenever you're ready.
#BraveryInAsking #SupportSurvivors #RapeCrisisSupport #AnyBodyAnyTypeAnyTime

At the STAR Centre: Rape Crisis Ayrshire, we stand with every survivor of sexual violence — no matter when it happened, what form it took, or who you are. We’re here for you, your friends, and your family, with support that is respectful, non-judgmental, and trauma-informed. You are not alone.💜 #EveryoneIsWelcome #AnyBodyAnyTypeAnyTime

Heading to Glasgow Comic Con? Remember: Cosplay is not consent. Respect boundaries, keep your hands to yourself, and always ask before taking a photo. 🎭✨ #CosplayIsNotConsent #RespectBoundaries #AnyBodyAnyTypeAnyTime @GlasgowComicCon

Everyone has moments of doubt. If you're feeling overwhelmed, try to take a quiet moment and repeat an affirmation.

Remember: you are not alone, and The STAR Centre are always here for you. 💜

#Empowerment #AffirmationsForSurvivors #YouAreNotAlone #TraumaInformedSupport #RapeCrisisSupport #AnyBodyAnyTypeAnyTime

✨Exploring Feminism ✨
Feminism is more than a movement,it’s a commitment to justice, equality, and systemic change.

The STAR Centre are proudly a feminist organisation. Feminism guides everything we do: from how we support survivors, to the services we provide, and the activism we engage in.✊

In this series, we’re unpacking core feminist principles: equality, empowerment, intersectionality, and activism. Because true change comes from understanding and action, together 💜

#ExploringFeminism #FeministValues #FeministOrganisation #Equailty #Empowerment #Intersectionality #Activism #AnyBodyAnyTypeAnyTime

🌟 We're Hiring! 🌟
The STAR Centre: Rape Crisis Ayrshire is seeking a passionate and motivated Sexual Violence Prevention Worker to join our feminist, women-led organisation.

📍 Based in Ayrshire
💼 Hours: 910 annually (annualised contract)
💰 Salary: £27,295 pro rata
🌴 Annual Leave: 140 hours (inclusive of public & bank holidays)

You'll deliver the Rape Crisis Scotland Prevention Programme to young people across Ayrshire, helping to challenge inequality and prevent gender-based violence at its roots.

✨ If you're committed to feminist values and making real change, we want to hear from you!

📅 Deadline: 12 noon, 22nd August
📥 You can download full details and the application pack from our website or request an application pack: admin@starcentreayrshire.org

🗓️ Interviews: Week commencing 1st September
📅 Funded until March 2026 (with continuation funding being sought)

Please note: Women only need apply under Schedule 9, Part 1 of the Equality Act 2010.

#JobAlert #AyrshireJobs #FeministJobs #ViolencePrevention #WomenLed #NowHiring #JoinOurTeam #EndGBV #RapeCrisisScotlandJobs #AnyBodyAnyTypeAnyTime

Stop saying sorry 💜
You don’t need to apologise for taking up space, setting boundaries, feeling deeply, or protecting your time.

You are allowed to rest.
You are allowed to feel.
You are allowed to put yourself first.

At The STAR Centre, we’re here to remind you: you never have to shrink yourself to be worthy of care. 💐

#NoMoreApologies #BoundariesAreHealthy #SurvivorSupport #AnybodyAnyTypeAnyTime

✨ Daily Self-Care Habits ✨
Self-care isn’t a luxury, it’s a necessity.
Small daily habits can create space for healing, comfort, and strength. Whether it’s taking a walk, drinking water, journaling, or simply breathing with intention, your care matters.

There’s no “right” way to show up for yourself. Go gently.
You are not alone.💜

#DailySelfCare #SelfCareHabits #MentalHealthMatters #AnyBodyAnyTypeAnyTime

Today is World Day Against Trafficking in Persons.
Sex trafficking is a brutal form of gender-based violence, and it’s happening in our communities. Victims are often trapped through coercion, manipulation, and fear. Many are survivors of rape and violence.

At The STAR Centre, we support survivors of sex trafficking with trauma-informed care, advocacy, and a safe space to begin healing. No one should ever be exploited for someone else's gain.💜

#WorldDayAgainstTraffickingInPersons #EndSexTrafficking #RapeCrisisSupport #AnyBodyAnyTypeAnyTime

For some survivors of sexual violence, sex can trigger flashbacks.

A flashback is when you re-experience a frightening or painful event from the past. It tends not to be like an ordinary memory, but more a sudden and unexpected intrusion. Flashbacks can present differently from person to person, but can be very distressing.

A flashback is part of your body's way of processing or reaching some understanding about what happened. It is not something you choose to do, and is not necessarily a reflection on the person you're with.

If you can speak to your partner about your experience of sexual violence, it may allow you to explain your flashbacks and agree in advance what you want to do if this happens. If you are struggling with flashbacks during sex, it is okay to take time out from the sexual side of your relationship. Your partner should respect your choice and support you .

If you are not able to, or don’t want to disclose your experience with your partner, you may find it helpful to establish boundaries within your intimate relationship and highlight what you are and are not comfortable with. Your partner may ask questions about this but remember, you do not have to disclose your experience if you are not comfortable doing so.

#Relationships #SupportSurvivors #SexualViolenceAwareness #Love #Trauma #Intimacy #Sexual Violence

💜 💜 💜

#Quotes #Reminder #SelfLove #SelfAcceptance

💜 Want to support survivors of sexual violence? Our Amazon Wish List is filled with comforting, supportive items like bath bombs, journals, lavender spray, and other self-care essentials. Each item goes directly to a survivor, offering a small but powerful reminder that they are seen, valued, and supported.

✨ Check out the link in our bio or visit our website
.
#AmazonWishList #SupportSurvivors #SelfCareIsSupport #AnyBodyAnyTypeAnyTime

Just a reminder 💜

The STAR Centre is always here for you.

#YouAreNotAlone #SupportForSurvivors #RapeCrisisSupport #TraumaInformedCare #AnyBodyAnyTypeAnyTime

📢 If you or someone you know has been raped or sexually assaulted while abroad, you're not alone and help is available—whether you're still overseas or back in Scotland. If you normally live in Ayrshire The STAR Centre can provide free & confidential advice and support to you once you are back home.

In the meantime, please remember:
🔹 You don’t have to report to the police—it’s your choice.
🔹 The Foreign & Commonwealth Office (FCO) can help with medical care, translation, and support.
🔹 @rapecrisisscot 's helpline offers free, confidential help—wherever you are.
🔹 Sexual violence is NEVER your fault.

Find out more about the Rape Crisis Scotland Helpline Here:
💬 Support is available daily, 5pm–12am (GMT)
📞 Freephone UK: 08088 01 03 02
📞 From abroad: +44 (0)141 331 2715
🌐 www.rapecrisisscotland.org.uk

Contact us at the STAR Centre:
📞01563 544686
📧 admin@starcentreayrshire.org
🌐 www.starcentreayrshire.org

#SupportForSurvivors #RapeCrisisScotland #YouAreNotAlone #TravelSupport #ScotlandAbroad

Dealing with flashbacks can be overwhelming, but help is available. 💜
We’re proud to offer free resources from Rape Crisis Scotland on our website to help you understand and manage flashbacks.
Download them anytime via the link in our bio. 🔗
#Flashbacks #RapeCrisisScotland #FreeResources #AnyBodyAnyTypeAnyTime

This summer we have set up a number of walking groups for survivors of sexual violence using our service to encourage healing and to strengthen their connection with each other and with nature 🍃 Here are some pictures from the first one in Dean Park! 🦆 🦌

Navigating news about gender-based and sexual violence can be really difficult, especially when victim-blaming narratives flood the conversation. It’s okay to recognise when it’s too much and give yourself permission to step back. Remember, taking care of your mental health isn’t just okay, it’s necessary. You’re not alone in this, and The STAR Centre is here to support you. Always.

#StopVictimBlaming #GenderBasedViolence #SexualViolence #SelfCare #SocialMediaBreak #SupportSurvivors #WereHere #YoureNotAlone #AnyBodyAnyTypeAnyTime

A few weeks ago we did a post on the impacts that sexual violence can have on someone's sexual and romantic #relationships. Here are 4 self-care tips for survivors of sexual violence when it comes to managing relationships

For more information on the impact of sexual violence on relationships, visit our blog: https://buff.ly/SjYJTqz

#Relationships #SupportSurvivors #SexualViolenceAwareness #Love #Trauma #Intimacy #Sexual Violence

🌍 Want to see how our prevention team is making an impact in the community?
📍 Follow their work in real time on our interactive map:
👉 www.starcentreayrshire.org/prevention-tracker

#CommunitySupport #PreventionMatters #MakingADifference #STARCentre #Ayrshire #PreventionInAction