Tag Archives: dissociation

A Mental Health Winter Survival Guide – Quick Tips for those tough days (5).

Grounding technique: keep a small, safe object handy for when you need to feel grounded. This could be something like a pebble or stone, something that won’t break easily, or perhaps some children’s ‘putty’ / play-dough that you can squeeze, or anything you think will help to ground you. Make sure that you can’t hurt yourself on it, that it doesn’t have sharp edges, won’t break if you hold or squeeze it, and that makes you feel calm when you hold it as a grounding object.

If you feel like you are experiencing anxiety, panic, dissociation, dizziness, confusion, intrusive thoughts or mental and emotional distress, use this object to help you ground yourself. Focus on how it feels to touch, what it looks like, observe it, the way the light touches it, its texture and so forth and focus intently on this safe object while calming your breathing. Keep it in your pocket or take it with you so that you can use this to help you when you need it. The good thing about a small object like this is that other people most likely will not even notice it in case you are worried about that.

Also, you can try the ‘5, 4, 3, 2, 1’ method as a grounding technique where you focus on being aware of your five senses. Notice 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

Stay safe and well. x

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