Grounding Tools For Dissociation | Mental Health Over Coffee
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- Опубликовано: 14 июл 2024
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How can reduce our dissociative symptoms? Last week I posted a vide about dissociation and talked about what it is and what the symptoms look like. if you haven't watched that video, make sure you do so that way you are up to date and then can come back to this video and use these tools to help you become more present. I have a few grounding tips for you today.
The first tip I have for you is to use the
54321 grounding technique
with this technique you will name
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
and
1 things you can taste
this technique helps you bring your awareness to your surroundings by utilizing all 5 of your senses and therefore helping you stay grounded.
The next tip I have for you is to have something on you with a strong smell like an essential oil. And check in with yourself throughout the day. notice where you are, smell the oil or fragrance, and think about what it smells like, where did it come from, what color is it, if you can put it on your skin, what does it feel like, again try ti include all 5 of your senses.
the 3rd tip I have for you is to put both feet on the floor make an anchor with your hands like this and anchor yourself to your surroundings. Open up your body and take a deep breath in slowly and then exhale for longer than the inhale and look around, where are you? notice something new to look at. This tool help you be engaged with your surroundings and brings your awareness to the here and now.
As with anything else, make sure you practice daily, even if you are not dissociating. If you wait until a dissociative state, you won't remember to do them but if you are practicing all the time it will be so much easier for you to use it as a coping skill and come back into the present.
I want to hear from you, what grounding tools have worked well for you? have you tried these, if so how did they work for you? please let me know if the comments below and tell me about your favorite or most effective grounding tool. as always if you liked this video please make sure to like or share and I'll see you again nest week.
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I also sometimes just go out into my yard and roll around on the grass. Thinking anout how the grass feels on my skin. I'm sure I look ridiculous to some lol but it does help, especially if I'm also feeling claustrophobic.
i’ve been dealing with this for a while and i was hoping to find some skills to cope with it and this was really helpful. thank you so much
so glad you found this helpful!
I've been having the worst time trying to get therapy and struggling with major dissociation as I wait and and wait. This videos half way over and I feel more present already. So glad I found this. Ty💜
Im going to try this at school!!! Thank you
Yes! Hope it helps :)
Very very helpful thank you!
Here from tiktok. Thank you for this!
May you please make a compilation of all the physical exercises you have posted on your TikTok? (ex. butterfly tapping, right-hand-under-armpit-left-hand-holding-arm, etc) Thank you
Binge watching yr vids i love you thank u so much and i hope u make a vid abt diff anxiety disorders I can't tell where i belong cz i can hv panic attacks everyday anytime cz i feel dissociated
I love the artwork on your wall. Can you tell me where you got it? Particularly the one with the round shapes and the Llama(?)
I wish I could find a trauma informed therapist...someday someone will get it.
Thanks this was helpful I am currently in trauma therapy and she suggested yoga and grounding for the dpdr I am in 24/7 from anxiety. I just had a question you might be able to answer. Is it typical when you are integrating in therapy for it to take a good few months for full recovery ?
Hey! I also have dpdr 24/7 I’m currently in exposure therapy for it
I use to have it 24/7 too... until I learned not to fear it & grounding. I still get it mostly in evening but it’s a lot better. We just gotta practice being more present & distressing. Nice to know I’m not alone 💛
Oh yeah, a few months for sure. I had trauma therapy and it took about 4 months for the first phase, stabilization. The last 20 months I made some progress in processing trauma and integration, but very slow. Derealization pretty much stopped after the first 4 months, but even now 2 years after therapy ended I still have alters. My brain is just very slow and reluctant to release emotions and memories that were locked away.
Here trauma therapy is usually 3 years, that's about what PTSD and dp/dr would probably take for full healing, though can happen faster if lucky. Probably not enough for full integration in more complex dissociative disorders.
Any tips for when you're dissociating so hard you forget to do any grounding?
Hello, is dissiocation ans maladptive daydreaming the same thing?
My son is dealing with this. He describes having this 95% of the time with “spikes”. The spikes happen maybe two times a month and comes with intense sadness. Anyone have any ideas? I have a doctors appt this week and we will go from there.
Let me speculate and maybe the perspective will help. What he’s describing as spikes are an intense wash of physical sensation and an emotional surge that comes with activation. There is a sense like it pulls him down, it likely correlates to One or more triggers that sort of pull him into it.. it can be quite overwhelming.