1.Keep your eyes open and your feet on the ground.
2.Hold a stuffed animal or another comforting object.
3.Hold something that is cold or put a frozen bag of vegetables on your neck.
4.Listen to calming music.
5.In a public place,tune in to another persons voice provided it’s either neutral or calming.
6.If alone,call a friend.
7.Create a safe place inside where you can imagine when feeling dissociated.
8.Breathe mindfully,focusing in each breath in and each breath out with your eyes open.
9.Choose a grounding phrase that you can say to yourself,such as “I’m an adult now and I’m safe”.
10.Listen to a tape of your therapists voice.
11.Carry a small medicine bag with objects that are meaningful to you.
12.Go for a walk.
13.Don’t forget the littles,read them a story,sing them a song or watch some cartoons or a funny movie they like.
I hope these will help.
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Really great advice here, will try to add to it if I think of more useful stuff.
Yes, please do. Whatever helps you could also help others too.
Thank you for this – I’m not DID, but live with trauma and these techniques will be great for moments when the wave starts crashing. But most of all – thanks for sharing. You’re all opening a pretty incredible world up for me, and helping me understand a lot of things in my life
Thank you for reading, thank you for your kind words too. I hope you are ok.
Great advice for grounding, such a needed strategy to learn, thank you ❤
I’m glad you found it helpful too. I refer to it every now and then when I need inspiration. XX ❤
I think I have been grounding myself for years without realising what I was doing.
Really well that’s cool xxx
Well I hug a little one, focus on my breathing, go to a place in my mind and say a phrase. But the other day when I had a panic attack my friend made me go outside focus on five objects I could see, four sounds, 3 things I could feel, 2 things I could smell, 1 thing I could taste. Took forever to work but it did distract me.
🙂 good luck