{"id":6752,"date":"2025-10-05T19:44:39","date_gmt":"2025-10-05T19:44:39","guid":{"rendered":"https:\/\/traumanet.nl\/?post_type=infotheek&#038;p=6752"},"modified":"2025-10-16T22:57:06","modified_gmt":"2025-10-16T22:57:06","slug":"grondingsoefeningen","status":"publish","type":"infotheek","link":"https:\/\/traumanet.nl\/en\/infotheek\/grondingsoefeningen\/","title":{"rendered":"Grondingsoefeningen"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6752\" class=\"elementor elementor-6752\" data-elementor-post-type=\"infotheek\">\n\t\t\t\t<div class=\"elementor-element elementor-element-43009f9 e-flex e-con-boxed e-con e-parent\" data-id=\"43009f9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f42efe5 e-con-full e-flex e-con e-child\" data-id=\"f42efe5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92973a0 elementor-widget elementor-widget-text-editor\" data-id=\"92973a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd23d8e elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"fd23d8e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><h2>Wat zijn grondingsoefeningen?<\/h2><p>Grondingsoefeningen kunnen je helpen om in het heden te blijven, of weer terug te komen als je bent <a href=\"https:\/\/traumanet.nl\/en\/information-desk\/wat-is-dissociatie\/\">dissociated<\/a>. Dit doe je door je aandacht bewust te richten op iets in het huidige moment, zoals je ademhaling of een geur die je ruikt. Contact maken met je lichaam en je zintuigen helpt je om te gronden.<\/p><div class=\"elementor-widget-container\"><p>Hieronder vind je verschillende fysieke, mentale en creatieve grondingsoefeningen om uit te proberen.<br \/><br \/><\/p><h2>Fysieke grondingsoefeningen<\/h2><ul><li><strong>Diepe ademhaling: <\/strong>ga zitten of liggen in een comfortabele positie. Adem diep in door je neus, houd een paar seconden vast, en adem langzaam uit door je mond. Focus op je ademhaling en voel hoe je buik op en neer gaat. Probeer dit enkele minuten vol te houden, of zolang als prettig voelt.<br \/><br \/><\/li><li><strong>Bodyscan: <\/strong>ga zitten of liggen en sluit eventueel je ogen. Begin met het bewust worden van je tenen en werk langzaam omhoog naar je hoofd. Merk op hoe elk deel van je lichaam voelt en ontspan het bewust als je omhoog gaat.<br \/><br \/><\/li><li><strong>Grondingsoefening: s<\/strong>ta met je voeten stevig op de grond. Voel het gewicht van je lichaam op je voeten. Visualiseer wortels die vanuit je voeten de aarde in groeien, waardoor je stevig verankerd wordt.<br \/><br \/><\/li><li><strong>Zintuiglijke waarneming: <\/strong>sluit eventueel je ogen en concentreer je op je zintuigen. Luister naar geluiden om je heen, voel de textuur van voorwerpen, merk geuren op, kijk naar iets wat je mooi vindt of ga iets proeven met een sterke smaak.<br \/><br \/><\/li><li><strong>Knijpoefening: k<\/strong>nijp stevig in een stressbal of een paar keer in je handen. Dit kan je helpen om je bewust te worden van je lichaam en spanning los te laten.<br \/><br \/><\/li><li><strong>Yoga of Tai Chi: <\/strong>deze bewegingsmethoden combineren ademhaling, lichaamsbewustzijn en beweging om je te helpen gronden en ontspannen.<br \/><br \/><\/li><li><strong>Natuurwandeling: <\/strong>ga wandelen in de natuur en probeer bewust te zijn van je omgeving. Voel de grond onder je voeten, luister naar de geluiden van de natuur en adem de frisse lucht in.<br \/><br \/><\/li><\/ul><h2>Mentale grondingsoefeningen<\/h2><ul><li><strong>Mindfulness meditatie: <\/strong>volg een geleide mindfulness meditatie om je te helpen in het moment te blijven en je bewustzijn te vergroten.<\/li><li><strong>Dagboekschrijven: <\/strong>schrijf in een dagboek om je gedachten en gevoelens te uiten.<\/li><li><strong>Visualisatie: <\/strong>gebruik geleide visualisatie om jezelf voor te stellen in een veilige en kalmerende omgeving. Dit kan je helpen om stress te verminderen.<\/li><li><strong>Zelfcompassie-oefeningen: <\/strong>probeer om vriendelijk en begripvol te zijn voor jezelf. Praat tegen jezelf zoals je tegen een dierbare vriend of vriendin zou praten.<\/li><li><strong>Positieve affirmaties<\/strong>: gebruik uitspraken om jezelf te bemoedigen en je zelfvertrouwen te vergroten. Herhaal zinnen als \u2018Ik ben sterk\u2019, of \u2018Ik kan dit aan\u2019. Of schrijf ze op een kaartje en houd dit bij je.<br \/><br \/><\/li><\/ul><h2>Creatieve grondingsoefeningen<\/h2><ul><li><strong>Mandala\u2019s kleuren<\/strong>: het kleuren van mandala\u2019s kan rustgevend zijn en je helpen je gedachten te verzetten terwijl je je concentreert op de kleuren en patronen.<\/li><li><strong>Klei of beeldhouwen<\/strong>: gebruik klei, boetseerklei of ander beeldhouwmateriaal om vorm te geven aan je gevoelens. Dit fysieke proces kan helpen bij het uiten van wat moeilijk in woorden is uit te drukken.<\/li><li><strong>Expressieve dans<\/strong>: beweeg vrijelijk op muziek en laat je lichaam reageren op je emoties. Het gaat erom jezelf uit te drukken.<\/li><li><strong>Fotografie: <\/strong>fotografie kan je helpen om momenten van schoonheid en betekenis te vinden en vast te leggen.<\/li><li><strong>Muziek maken<\/strong>: bespeel een instrument of zing liedjes die je troost bieden. Muziek kan een krachtige uitlaatklep zijn voor emoties.<\/li><li><strong>Abstracte kunst<\/strong>: schilder of teken abstracte kunstwerken zonder een specifiek doel. Gebruik intu\u00eftief kleuren, vormen en lijnen om je innerlijke wereld uit te drukken.<\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<a class=\"elementor-element elementor-element-889c7d0 e-con-full e-flex e-con e-child\" data-id=\"889c7d0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/traumanet.nl\/en\/information-desk\/trauma-en-het-zenuwstelsel\/\">\n\t\t<div class=\"elementor-element elementor-element-990553a e-con-full e-flex e-con e-child\" data-id=\"990553a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-8b7cfb3 e-con-full e-flex e-con e-child\" data-id=\"8b7cfb3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div 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class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Trauma and the nervous system<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information-desk\/dagelijkse-gewoontes-die-veerkracht-versterken\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path 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data-id=\"8d245c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Related articles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f52c66 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"6f52c66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information-desk\/omgaan-met-ontregeling\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg 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regulatie<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ccf8b15 e-flex e-con-boxed e-con e-parent\" data-id=\"ccf8b15\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Een gevolg van trauma kan zijn dat je soms het contact met het hier-en-nu kwijtraakt, en het voelt alsof je weer toen-en-daar bent. Je kunt overweldigd raken door gevoelens en gedachten, of juist niets meer voelen en denken.<\/p>","protected":false},"author":3,"featured_media":6754,"template":"","meta":{"_acf_changed":false,"give_campaign_id":0,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"doelgroep":[12],"thema":[49],"class_list":["post-6752","infotheek","type-infotheek","status-publish","has-post-thumbnail","hentry","doelgroep-iemand-met-trauma","thema-omgaan-met-trauma"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Grondingsoefeningen bij stress en trauma<\/title>\n<meta name=\"description\" content=\"Grondingsoefeningen kunnen je helpen om in het heden te blijven, of weer terug te komen als je bent gedissocieerd.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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