And another way that helps me is feeling my heart beat and not letting go of that feelings so that I can't avoid what I'm feeling. Ik what I'm feeling from how fast my heart is beating (that's when I wanna dissociate the most.. When my heart is beating fast cus I'm getting nervous and wanna avoid feeling that way but I just gotta deal with it and get thru the experience and that's what makes me grow) hope this helps