Going to put grounding techniques here in case they can help.These are all the ones I have except the 54321 sensory one everyone uses.
Touch and describe an object
Find an object around you e.g. cushion, handbag, water bottle. Try to describe it as if you are explaining it to someone who has never seen it before. e.g.
“This is a cushion, it is a square shape with a red and purple pattern of stripes…it feels soft with some hard ridges around the corners”
Repeat until you feel calm.
Memory Game
When you are feeling distressed or dissociated, you need to try to reorient yourself to the present moment, and using declarative memory can help with this. e.g.
* Name as many types of dog breeds you can.
* How many cities have you visited around the world?
* Repeat the alphabet backwards.
Say your Mantra
When you are not in a dissociated state, it can be helpful to develop a list of personal mantras or affirmations that help you when you become dissociated.
Write them down somewhere and keep them in your handbag or on the notes on your phone. e.g.
* I am safe, I am here in the present moment
* This feeling will pass, nothing bad is happening right now
* I can handle these emotions, I am strong
Square Breathing
Getting your breathing under control can be hugely effective in reducing distress and anxiety. Square breathing is a simple way to refocus your attention to your breath and the present moment.
With your index finger, slowly trace the shape of a square in front of you, keeping your eyes on that finger.
With one side, breathe in for 3 seconds…
With the next side, hold your breath for 1 second…
With the third side, breathe out for 3 seconds…
With the final side, hold for 1 second…
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