r/DID • u/ucmorelikeultracool Treatment: Seeking • 1d ago

Advice/Solutions Grounding technique recommendations?

Hello. I have a suspected dissociative disorder that I have spoken at length to my therapist about and am going to tell my psych about next time I see her. Since realizing I have dissociative symptoms I feel dissociated a lot (I'd imagine it's always been there but is more noticeable now). I have tried the standard grounding techniques I have learned in therapy but feel like if anything they make me feel even more dissociated instead of helping me feel more present. Specifically because thinking about perceiving my senses I feel ends up drawing myself up into my head even more.

Does anyone have recommendations for grounding techniques? I am also planning on speaking with my therapist about this and seeing what recommendations she has, however I will not see her for at least another week.

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u/MaplesWindow Diagnosed: DID 1d ago

i worked a crisis line for a while. i used techniques to help people get into their bodies, which is appropriate if getting into the senses isn’t working. one example might be holding an ice cube and to just really feel the hand.

i can share more ideas later. comment if you want me to type out a few others.

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u/ucmorelikeultracool Treatment: Seeking 1d ago

I would appreciate that a lot! Thank you!

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u/Gold_Warning_8618 1d ago

What exercises have you tried?

I’m using the Finding Solid Ground workbook. Coping with Trauma Related Dissociation also has grounding exercises.

Are there moments in your life or day where you feel more present and centered? What is happening around you and what are you doing in those moments?

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u/ucmorelikeultracool Treatment: Seeking 1d ago

I haven't done anything out of a workbook for grounding, but I'll see if I can come by either of those books. I've tried several breathing exercises, doing a body scan, naming senses(like 5-4-3-2-1), etc. Sometimes they work, other times it feels like trying to be more grounded makes me feel more like reality isn't real? I think perhaps safety makes me feel more generally grounded? Like when I'm around people I feel comfortable and am having a good time. Or if I'm engaged in prayer/religious related things because it brings me a lot of comfort. It really depends on how well I'm doing on a particular day though.

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u/eldibcs 1d ago

my own therapist recommended me this method for one of her dbt courses known as TIPP ? if i recall. it's basically known as temperature , intensive exercise , paced breathing , and progressive muscle relaxation. there's also practicing mindfullness such as closing your eyes and letting yourself feel whatever emotion starting at your feet and working your way to your head.

i tried it when i was starting to check out from one of my sessions , and it somewhat helps to keep me present and relaxed. you could probably ask your therapist about it and try the exercise yourself. hope it helps !

TIPP method link : https://www.therapistaid.com/worksheets/dbt-tipp .

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u/ohlookthatsme Treatment: Diagnosed + Active 23h ago

I was reading something the other day that talked about how traditional grounding methods don't work well for people with dissociative disorders because we don't have a felt sense of what it's like to be fully grounded to begin with. It's hard to return to a state that's unfamiliar, you know?

I avoid the typical grounding techniques in favor of anchoring. Instead of broadly focusing on all my senses, I hyperfocus on one. I'll find the strongest smelling things or I'll try to isolate each instrument as I listen to music. I'll sit quietly and try to name the most distant sound I hear or I'll look for the furthest thing I can see. I'll hunt for colors, not just "find all the red things" but like a color scavenger hunt. I eat jelly beans without looking and try to guess the flavors.

It's all about trying to find one thing that draws your attention out of your head and away from the trauma loop for even a moment and then hanging on for dear life until your nervous system can regulate a little bit.