The ‘54321’ Grounding Technique for Dissociation

[@MelanieDPerkins]

At least you didn't put the mic in your mouth like Ren did on a live! :D Thank you for this. I've been having a lot of dissociation for a few months. It's been improving, but being in the US, there was a huge trigger for me, and I don't want to go backwards! Anyway, I had someone in on online communality walk me through this technique in the past month. (SO GRATEFUL!) It wasn't immediate, but continuing to talk to her, it was astounding the moment I felt myself "reenter" my body.

[@sarahv3458]

This is so helpful! I wish I had known this a few years ago. I used to try to help my mom by opening a drawer and asking her questions about the things in it. Or pointing out things on a shelf that she maybe hadn't thought about in a while.

[@jojobaog8405]

5: light, tv, dog, car blanket 4: jumper, blanket, skin. Carpet, 3: music (what's up - 4 non blondes) birds, me, 2: fresh air, jumper, 1- toothpaste Other grounding techniques I use is to pause and slow down, or take a look around, or go outside, or exercise. Thanks Dr syll!

[@linag1]

My therapist tries a few things. Sometimes she'll pick a color and ask me to look arouns the room and name 5 things that are that specific color. Im often barefoot during therapy and she will instructions me to put my feet fully on the ground, and feel the cold floor, wiggle my toes, etc and really feel the ground. Those are the top two that have worked so far. I'm really grateful she recognizes when I can't, that I'm no longer really present and help me when I'm lost in my head.

[@coraldell3091]

Eyes : a quilt, a paupya, a soft toy, a flower. Feel: a cordaroy shirt, paper, wooden table, a rock. Hear: morning birds, distance plane, kids at school. Smell : apple, faint flower scent. Taste: strawberry Breathing slowly in through nose, and out through mouth 5 times.

[@cricketcorner8950]

A couple decades ago when I was having panic attacks, a therapist suggested I read license plates when I was out on my walks. I found it really helped bring me into the present. The more anxious I felt, the more I read license plates. Not sure about dissociation, but it sure stopped anxiety in its tracks by giving my mind something neutral to focus on, rather than the stressful things that were triggering panic attacks. See: sunlight, dish soap, shoe, jacket, hat Feel: iPad screen, wood shelf, t-shirt, cardboard box Sound: refrigerator, sole of shoe as it lifts from the floor Smell: kitchen garbage can (if I open the lid), dish soap Taste: apple

[@cricketcorner8950]

Sound: me sighing because I only did two instead of three. Lol 😊

[@AllyMcPhee]

I like to paint a landscape and imagine how I feel if I lived there and return to the grind when I’m relaxed.

[@AllyMcPhee]

I’m sorry that you had to put a disclaimer in! I went on childcare tours today… my children actually behaved but there was this one moment when I left my body. All good tho.. 😅

[@susanthebeautiful]

I saw my pink sweater on my bed, my navy blue rumpled and soft looking pillow case, my purple cane hanging on the bathroom door knob, ugly orange mesh bag on my floor and my dusty black suede shoes. I felt my warm dry hand wipe my cold damp mouth, the softness of my pillow, the long sleeve of my fresh clean tee shirt, the smoothness of the manufactured wood bookcase by my bed. I heard the ice maker in the kitchen, the fan on my husbands side of the bed, Dr. Syl’s kind, gentle, Australian accented masculine voice. I smell the clean smell at the neck of my tee shirt, the smell of the shredded wheat cereal I just ate clinging to my right hand. I taste a starchy dry taste in my mouth like I am just about to make a phone call I have been dreading or I should go wash my hands and brush my teeth because I just had cereal.

[@Ehecatl1111]

12!! Please do a video on DPDR and the neurotransmitter involved!! I just got my neurotransmitters tested on an MD’s recommendation for my DPDR.

[@sophiegolden]

I will try, merci 😊

[@alphadog3384]

I'm curious about your desk in the background l know you said the word, in French what time period was it made? The style as well. Your teaching DBT skills in this video as well.

[@kandymich4861]

Fight, flight, or freeze Yeppy a non music video reaction video

[@Art-By-Aly]

Yum , coffee !

[@stephaniefay3741]

I do 3 3 3. See, feel, touch.

[@iamakahmed]

First comment, great content!! I had a friend that froze during a house fire, he needed to be carried out of the house. Do people usually remember the freeze episode?

[@coraldell3091]

Not a great time to freeze during a house fire. Flight would be the most likely response. Yes, I would think you would remember that.

[@cerizolasofia8827]

See: Laptop, table, brush and laptop charger. Touch/feel: Jacket, pants, skin and laptop keyboard. Hear: You, laptop fan and my mom's voice. Smell: My hands and bread. Taste: Bread crumb.

[@thomasfandrade]

Very helpful. Any thoughts on dissociation coming from things other than trauma?

[@AllyMcPhee]

Sensory overload or personality/inner critic is my cause

[@AllyMcPhee]

I don’t understand why I have a sensory seeking adygdyla and live with dissociation! So weird

[@Humera-s7x]

Sir, l am from Pakistan. I have seen ur videos. They r v helpful. My son is on antipsychotic treatment. How can I distract him from auditory hallucinations. He is recovering gradually but sometimes get distracted by inner voices. Kindly guide from the CBT point of view. Thanks. Greetings from Pakistan

[@WhoAmI2YouNow]

Give it time :) I wish you well

[@JasonWrightArt]

My misophonia made me leave this video with all the lip smack and swallow noises 🤣

[@alyssafinch6853]

Not cheating, taste is HARD 🤷🏻‍♀️

[@JoeAdler-tr7dc]

Is a person suffering with severe bipolar one Mania I suffer with severe derealization it's at imaginable mine is not from PTSD or anxiety it's just the mental illness it is literally like I'm losing my mind it's like a bad LSD trip I've never took any LSD but it is scary and it is so debilitating for me

[@AllyMcPhee]

New car smell 😂