Use Grounding Techniques When Dissociating

Dissociation is a common phenomenon. Most people will experience dissociation at some point in their lives. It becomes a disorder, like in dissociative identity disorder (DID), when it is so frequent or severe that it interrupts a person's daily life. One common technique used for dissociation is called grounding. It is a technique that helps a person regain connection with his or her physical body. This may often end the dissociation, or will at least make it more bearable.

What Does It Feels Like to Dissociate?

I began dissociating when I was around five years old. For me, it is a symptom of DID but it can happen for many reasons. I recognized it by the time I was eight years old, though I didn't know that it had a name. All I knew was that I “felt funny” sometimes. When I dissociate, the world around me becomes extremely vivid and colorful, as though I am in a dream. My motor skills are slowed way down and forming sentences can be difficult. Everything around me seems to slow way down. I lose touch with my body and my physical surroundings.

How Can I Use Grounding Techniques When I Dissociate?

When a person dissociates, he or she may practice the technique of grounding. There are many different ways to practice grounding. The main idea is to do something that brings a person back in touch with his or her body.

1. Use physical sensations. Try touching the table, feeling the grass, or smelling a flower. Doing activities that enhance your physical sensations will help you to come back to a solid state. It has helped me to wash my face with water, or hold a couple of ice cubes.
2. Speak truths out loud. It has been helpful for me to try to speak the truth out loud. This can be things like, “I am 31 years old,” or “I live in Indianapolis.” This will help to make sense of the reality that the person lives in, as we can often get confused about our lives when we dissociate.
3. Try laughter. This is a big one. If you're alone, try turning on some comedy on YouTube. If you are with a trusted friend, try asking them to make you laugh. Better yet, tell your loved ones ahead of time that laughter helps when you dissociate. It will help you to feel your internal body, it will lighten the seriousness of the situation, and it may bring you out of dissociation.

Overall, be patient with yourself. Grounding techniques take practice and may feel unusual in the initial moments. Remember that dissociation is not usually dangerous and that it will pass.

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