10 Grounding Techniques for Dissociation
Dissociation can be different for everyone and can be experienced in a vast range of ways, from mild ‘checking out’ to severe dissociative disorders such as dissociative identity disorder (DID). For more about what is dissociation in trauma, how it can show up and being triggered, check out my blog here.
In this blog, I’ll be talking about how to use 10 grounding techniques for dissociation. Grounding techniques are tools that you can draw on to help stop yourself from dissociating or to bring yourself back into connection with your body if you’ve started to dissociate.
These grounding techniques are more beneficial if you’re able to catch yourself before the dissociation escalates past a certain point. Central to this is being able to come to recognise your triggers, through having the capacity to self reflect and to interocept.
Preparing for using the 10 grounding techniques for dissociation
Dissociation happens when you feel unsafe. The first two steps to being able to intervene with the dissociative process with your grounding techniques, are: knowing your triggers, and picking up on your bodily cues that alert you that you’ve been triggered.
1. Start noticing what your triggers are
Because this can help you to differentiate that the reaction you’re having belongs to X in the past which Y has triggered, bringing you into the present. This can take some digging around in your past and in your mind to work out and link up, often with the help of a qualified psychotherapist.
2. Noticing the cues that you’ve been triggered
Everyone’s bodily cues will be different. For some it might be a dry mouth, for others it might be feeling tense and sweaty. It could be racing thoughts or anxiety. Learn what your cues are so that you can start to notice them. The more aware you become, the quicker you’ll get at being able to pick up on your body’s communications.
Using these 10 Grounding techniques for dissociation can help you to interrupt the dissociative process once you’ve noticed you’ve been triggered. Find the techniques that work for you. What works for one person might not work for another, we’re all unique and it’s about being able to find what you know works for you. My 10 grounding techniques here are only an example to help you think about, try out and find what works for you.
How do grounding techniques work?
Grounding techniques work by getting you back into your body. What makes dissociation so frightening is being disconnected from yourself. The more disconnected you get, the more your anxiety will rise.
Because it’s not possible to think oneself into a feeling of safety, grounding techniques are practical tools that really help you to reconnect with yourself and to the present moment.
Step 1 - Noticing your triggers
Start to notice what happens leading up to your dissociative states. What your thoughts are. What the context is, what’s happened or not happened in your day up to that point. Are you trying to get somewhere? Is something familiar or reminds you of something in the past? Whether you feel anything. Start observing, with curiosity, without judgment. This will help you to figure out what your triggers are.
Step 2 - Noticing your bodily cues
Take note of your body’s cues. Have you become clumsy? Do you feel sweaty? Is your heart racing? Is it difficult to concentrate? Is your breathing fast and shallow? Do you have a dry mouth? Do you not feel real? Are you anxious? Do you feel like running or are you fidgety? Do you have an urge to take your shoes off or anything else that you might notice, make a note of it and see if it happens consistently leading up to your dissociative episodes?
Becoming alert to these triggers and bodily cues might take some practice. This is normal and it will get easier with time.
If you’re finding this part difficult, know that in trauma it’s a normal reaction to feel frightened when you start noticing how your body feels, especially if you’re used to cutting off from it.
It’s also normal to feel as though you can’t do it at first. What can really help if you’re unable to do this part, is a mindful movement practice such as yoga or mindful walking, mindful breathing, singing, or a mindfulness meditation practice. Anything that helps build your capacity to interocept because this will enable you to build the awareness needed to notice your cues.
Using your body’s cues to intervene
Once you’ve got the hang of self observation and awareness, you can use your body’s cues as a red flag. They’re like an alarm system that alerts you that you’ve been triggered, and invites you to respond by intervening to stop the dissociation. Here’s where you can use the 10 grounding techniques for dissociation.
10 Grounding Techniques for Dissociation
Smell an essential oil. Carry it in your bag or pocket so you always have it with you.
Remind yourself what day, month, and year it is, what your name is, and what your address is.
Use your body: tense and release your muscles, or go through a body scan. You can access a trauma-sensitive guided body scan here.
Use the 5, 4, 3, 2, 1 technique: Name 5 things you can see; 4 things you can touch; 3 things you can hear; 2 things you can smell and 1 thing you can taste.
Walk in nature, go barefoot if you can. Grass or sand are good but if indoors, even carpet or the floor beneath your feet helps.
Get someone to hug you tightly.
Talk to someone you trust, who can stay calm and contain your anxiety.
Listen to music and sing along loudly.
Move your body: stretch, exercise, jump up and down.
Breathe deeply: try some breathing techniques.
See which of these 10 grounding techniques for dissociation work for you. There are so many more as well, I personally love cold water therapy, in the shower or wild swimming! Let me know how you get on in the comments, I’d love to hear from you.
If you can relate, would you like some help?
If you’d like professional help then I’d be happy to hear from you. Contact me here and we can arrange a free, 15-minute telephone consultation to think about how I can support you.