[Amyjay]

I have just started with a new T after my ex T left her practise. My ex T was really good at helping me get grounded in session when I dissociated. She was really good at noticing when it happened and helping to bring me out of it by focusing on the room, different colors, different objects, different textures things like that.
New T works in a room that is empty and bare. There is nothing to focus on, no color, no objects, just a table, chairs and bare walls. Ex T must have told her how she helps me get grounded because new t does the same. She says "look around you, what do you see?" NOTHING! "Can you count things in the room? " (There is nothing to count??) . She also says "Tell me how old you are, tell me what year it is." (Ex T used to ask stuff like that too but it worked when she said it)
My problem is nothing new T says or does helps, even though it is the same as what ex T did. Everything new T does seems really empty and "nothing". That feeling of "nothing" is a big trigger for me in itself.
Anyway I need to find a way to help get myself grounded in this new room with this new T. I thought about taking some play doh with me, taking a soft scarf or something, maybe a fidget toy or something with a pleasant smell. We sit at a massive empty table so having things on the table in front of me might help.
Any other ideas out there? What helps you get grounded when you dissociate or switch in therapy?

[childofchaos831]

I've used fidget toys to help me. I haver a tangle you and a fidget cube.

One thing my T does, she looks at where my eyes are already, and tries to use that. So if I'm looking up at the ceiling, she'll have me try to count the ceiling tiles (it's one of those drop ceilings like a lot of schools have).

I also almost always wear flip flops, and have the habit of taking them off wherever I go... feeling the floor, the texture of the carpet, with my feet helps.

I've also used candy or mints, on occasion. Altoids cinnamon flavor is quite jarring for me and can snap me back quite quickly. I'll also use sour patch kids, cuz they are only sour for a bit, then sweet, and chewy/gummy.

I've used adult coloring books also. Distracting enough, but the crayons or pencils can be used for grounding too. Find this color, now this one, etc.

Sometimes I will even pull out my cell phone and play a mindless game, where I can still participate in the session, but be kind of distant, with certain difficult topics, which helps me not dissociate completely.

My T also brings her dog to work, bit I know that's not the case for a lot of people.

I hope that helps a little...

[Amyjay]

Thanks! You have some good ideas that I hadn't thought of. I will add mints and a coloring book to my bag of stuff.

[childofchaos831]

Originally Posted by Amyjay

Thanks! You have some good ideas that I hadn't thought of. I will add mints and a coloring book to my bag of stuff.

Yay! I've been diagnosed DID since 2003, so I've had years to find the things that work for me. Glad I could pass on some things!

[pegasus]

Touch. Touch the table, chair, fiddle with a pencil, hold a piece of jewellery. Let your T know you need more grounding techniques, and ask her to remind you in session if you dissociate.

[TrailRunner14]

How would it feel to get up and walk around? Sometimes I'm so off center that it's a challenge.

I also use peppermint beadlets. I think it helps some.

I've found that sitting on the floor helps me. I feel the floor and it helps my equilibrium to not feel so off balance.

Just some thoughts.

My heart is sad that you have limited options.

What about a sketch book in front of you? Just a thought.

The coloring book is a good idea too. I love to color. When I first started coloring I was in a hard place and didn't want to think about what color to color something.

Hope that makes sense.

I bought a kids color by number coloring book and I just followed the numbers. It was brainless but something to do with my hands. It helped me for a while.

I struggle with grounding too. I hope you find something that works for you!!

[Solnutty]

What a great post! Thanks!

[Solnutty]

I used play doh today in session and it really helped.

[Amyjay]

In yesterday's session I took putty, pens and paper, a couple of favorite crystals and a soft toy made with a very soft fabric we like to touch. It was really hard to get them out of the bag. I talked a little bit about them but there was some conflict (a.k.a switching!) around getting them out. I did manage to get them about 3/4 of the way though the session and it helped a little. But then shortly afterwards another part of me put them away and said it was all nonsense.
fun fun fun.

[Amyjay]

Originally Posted by TrailRunner14

How would it feel to get up and walk around? Sometimes I'm so off center that it's a challenge.

What about a sketch book in front of you? Just a thought.

I struggle with grounding too. I hope you find something that works for you!!

Thank you for these wonderful ideas TrailRunner! I took some paper to doodle write or sketch on and will do so next time as well.
good luck to you yourself with grounding skills. I suppose they are going to take a while master!

[Solnutty]

Originally Posted by Amyjay

In yesterday's session I took putty, pens and paper, a couple of favorite crystals and a soft toy made with a very soft fabric we like to touch. It was really hard to get them out of the bag. I talked a little bit about them but there was some conflict (a.k.a switching!) around getting them out. I did manage to get them about 3/4 of the way though the session and it helped a little. But then shortly afterwards another part of me put them away and said it was all nonsense.
fun fun fun.

Oh my that sounds like me sometimes. I have some parts that are preoccupied with looking, I don’t know...normal, I guess. The little ones have brought toys to therapy that stayed in the bag the whole time. I feel like saying, seriously? We are sitting in therapy!