Grounding Techniques for Flight Attendants
It is normal for Flight Attendants to encounter various stress related triggers after news of a major incident involving our own aircraft. Being aware that you are likely to be triggered can help you prepare for this emotional response. Grounding techniques, like those listed below, have proven helpful.
1. Workplace-Related Triggers that may heighten stress
- Pre-Flight Procedures – Safety checks and emergency briefings may bring back distressing thoughts about the crash.
- Aircraft Type & Routes – Operating the same aircraft model or flying same routes
- Passenger Interactions – Questions or concerns from passengers about safety.
2. Sensory Triggers
- Sounds – Engine noises, PA announcements, or emergency alarm signals
- Visual Cues – Seeing images of the accident on tv, from the sky or while routing around the DC area
3. Media & Public Attention
- News Coverage – Ongoing media reports about the crash, investigations, or memorials
- Social Media – Public speculation or criticism may add to emotional distress.
- Memorials & Tributes – While intended to honor victims, these may serve as painful reminders.
4. Interactions with Crew & Management
- Conversations About the Crash – Coworkers discussing the event may be triggering.
- Policy Changes – New safety protocols or training updates may feel like a direct response to the trauma.
- Management Pressure – Feeling expected to "move on" quickly can increase stress.
Grounding techniques help first responders manage distressing emotions and stay present when experiencing stress-related triggers. These strategies can be used during flights, layovers, or in daily life to regain a sense of calm and control.
1. Sensory Grounding (Engaging the Five Senses)
- 5-4-3-2-1 Technique – Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste to reconnect with the present moment.
- Touch an Object – Hold onto a cold water bottle, a piece of fabric, or a textured item to focus on its sensation.
- Listen to Calming Sounds – Play soothing music, nature sounds, or a familiar podcast during breaks.
2. Breathing Exercises
- Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat.
- 4-7-8 Breathing – Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds to reduce anxiety.
- Counting Breaths – Focus on counting each inhale and exhale up to 10, then start over.
3. Cognitive Grounding (Refocusing the Mind)
- Self-Talk – Repeat reassuring phrases like "I am safe right now." or "This moment is temporary."
- Alphabet Game – List items in a category (e.g., countries, foods) in alphabetical order to redirect focus.
- Describe Your Surroundings – Mentally or verbally describe your environment in detail (e.g., colors, shapes, textures).
4. Physical Grounding (Using Movement)
- Press Your Feet to the Floor – Firmly press feet down and notice the support from the ground.
- Stretch or Walk – If possible, take a brief walk or stretch muscles to release tension.
- Clench & Release Fists – Tighten and relax your hands to channel nervous energy.
5. Emotional Grounding
- Visualize a Safe Place – Picture a peaceful location, like a favorite beach or a quiet park.
- Hold a Comfort Item – A small keepsake, photo, or jewelry piece can provide emotional reassurance.
- Use a Mantra – Repeat a calming phrase, such as "I am in control of my breath and body."
When to Seek Support
Remember, if grounding techniques are not enough to manage distress, please reach out to the AFA EAP helpline at 800-424-2406.
