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.