Dissociation and Grounding

Living with Borderline Personality Disorder

Last week I was really struggling with dissociation so I compiled this list of grounding techniques personalised to me but effective for many.

When dissociated it can be challenging to think clearly and access skills so hopefully having this written list will be helpful to refer back to in the future:

  • 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste
  • Get up and touch everything red…. then blue….. then green, etc whilst saying the name of the object
  • Balance on the wobble board
  • Ice diving / ice / water on face
  • Drink ice cold water
  • Go outside in the cold with minimal layers (appropriately!) and shock the system
  • Go on the trampoline
  • Untie a tightly knotted piece of string
  • Spend time with my little sisters playing puzzles or board games – use participate skill
  • Smell tiger balm or other…

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