Dissociation.

Although it can be difficult to get to grips with dissociation, there are actions we can take to interrupt dissociation, and reverse dissociative symptoms. These actions are called ‘grounding’. If you are floating off into space, getting grounded brings you back into solid reality.

Ground back in the body and the reality of the present moment.

There are various ways to ground. Paying attention to reality helps us to ground. Some people like to start by noticing 5 things in the world around them: 5 sights, 5 sounds, 5 sensations. Some people find strong earthy smells help them ground, such as sage or lavender.

Grounding is helped by feeling the weight (and therefore solid reality) of the body. To do this, move your attention down so you become aware of the ground (chair or bed) beneath you pressing up and supporting you.

Pressing both hands strongly into the thighs is an easy way for many people to ground, useful when you are sitting with other people. You can try taking off your shoes and socks and walk bare-foot, use a weighted blanket, or give yourself a hand massage.

Grounding (especially if you have practiced the technique beforehand) can help with dissociation in the moment. However, there are no quick fixes, and you will need to keep practicing, not only in the moments you are dissociating.

Understanding the role of the autonomic nervous system (ANS) in dissociation can also help. Reducing worry and calming bodily stress are key steps to get on top of problematic dissociation.