[ladyrevan21]

Hey. Sorry I haven't posted in a long time, but let's say that NaNoWriMo has kind of swept me up a bit. Anyway, in a session with my therapist today, I described how in some situations in the past it was kind of like I was going into a dreamlike state, like I thought it was a dream (as in like reality became unreal while I didn't, or my body didn't really feel like mine), and she suggested I suffered from dissociation. (A friend of mine as well as a neurofeedback doctor suggested it too)

So I was wondering...what are some good grounding techniques I can use? I hope this is the right question for this forum, as I was thinking of doing it next time the episodes come on (yesterday I felt those symptoms along with this feeling of being punched in the chest. That's the best way I can describe it). Thank you for your time.

[amandalouise]

Originally Posted by ladyrevan21

Hey. Sorry I haven't posted in a long time, but let's say that NaNoWriMo has kind of swept me up a bit. Anyway, in a session with my therapist today, I described how in some situations in the past it was kind of like I was going into a dreamlike state, like I thought it was a dream (as in like reality became unreal while I didn't, or my body didn't really feel like mine), and she suggested I suffered from dissociation. (A friend of mine as well as a neurofeedback doctor suggested it too)

So I was wondering...what are some good grounding techniques I can use? I hope this is the right question for this forum, as I was thinking of doing it next time the episodes come on (yesterday I felt those symptoms along with this feeling of being punched in the chest. That's the best way I can describe it). Thank you for your time.

Im sorry but I cant tell you things that ....you....can use, only you and your own treatment providers can say what you can and cant do for your dissociation problems.

what I can tell you is what ......I....... do to ground when I am having my own dissociation problems....

I row around the lake in my canoe, bake apple pies, light my various fragrance containing candles, meditate, breathing exercises, yoga, ....

again only you and your own treatment providers can tell you what you can and cant use for grounding you when you have your dissociation problems.

my suggestion is continue to work with your therapist on your treatment goals, maybe even make a what can I do if kind of goal to work on with your therapist.

[Luce]

This page here has an extensive list of Grounding Techniques

Originally Posted by Luce

This page here has an extensive list of Grounding Techniques

I don't get the 1 about 5 things you see, 4 things you hear, etc

I mean why not just 5 of everything

everyone says this is the way to do it but I don't understand why it is

[elevatedsoul]

it may be because repeated action can cause me to dissociate more, or whatever happens?

the only thing that helps me is fidgeting, tapping my foot, hands, fingers, trying to center myself...
realize that i am here, this is where i am at, its not a dream - this is really me

most of the techniques i have tried dont really seem to help me, but i do enjoy the cold water technique... try running cold water over your hands, splash cold water on your face, or do a cold water dive in a sink or big bowl of ice water...
maybe a cold shower

[amandalouise]

Originally Posted by shattered sanity

I don't get the 1 about 5 things you see, 4 things you hear, etc

I mean why not just 5 of everything

everyone says this is the way to do it but I don't understand why it is

doing one thing at a time rather than trying to force a brain to do many at one time when having problems is more calming not to mention easier to keep track of.

its like this....having a panic attack cant breath, spacing out feeling numb and everything is coming at me all at once... ok slow down one step at a time ...

take 5 deep breaths 1,2,3,4,5
what do I see 1,2,3,4,5,
what can I hear 1,2,3,4,5
what can I smell 1,2,3,4,5
what can I touch 1,2,3,4,5
ok what can I taste 1,2,3,4,5

ok thats better Im much calmer now. now lets see I have these phone calls to make, take this child to their friends house, make dinner and ...one step at a time I think I will check on the kids, then make my phone calls, then take a break by walking the children over to eagles friends house. when I get home I will make dinner I can do this just take it one step at a time rather than try to do everything all at once.....

[Luce]

Originally Posted by shattered sanity

I don't get the 1 about 5 things you see, 4 things you hear, etc

I mean why not just 5 of everything

everyone says this is the way to do it but I don't understand why it is

It doesn't really matter, I don't think, but it adds another layer of complexity to have to recall a different quantity for each thing.

[Claritytoo]

Originally Posted by Luce

It doesn't really matter, I don't think, but it adds another layer of complexity to have to recall a different quantity for each thing.

I think that is the point. That other level of complexity helps pull back. It's difficult for me to be in a dissociate fog if I have to problem solve. The only thing that helps me is ice, something cold, cold water in my face. When I am in the fog I barely remember to do that.

[Wild Coyote]

Originally Posted by amandalouise

doing one thing at a time rather than trying to force a brain to do many at one time when having problems is more calming not to mention easier to keep track of.

its like this....having a panic attack cant breath, spacing out feeling numb and everything is coming at me all at once... ok slow down one step at a time ...

take 5 deep breaths 1,2,3,4,5
what do I see 1,2,3,4,5,
what can I hear 1,2,3,4,5
what can I smell 1,2,3,4,5
what can I touch 1,2,3,4,5
ok what can I taste 1,2,3,4,5

ok thats better Im much calmer now. now lets see I have these phone calls to make, take this child to their friends house, make dinner and ...one step at a time I think I will check on the kids, then make my phone calls, then take a break by walking the children over to eagles friends house. when I get home I will make dinner I can do this just take it one step at a time rather than try to do everything all at once.....

This feels very clear and very helpful.
Thank you!


WC