Flashbacks
Dissociation can feel scary, frustrating, or exhausting, but there are ways to bring yourself back to the present moment and reduce its impact. Coping with dissociation is about grounding your mind and body, building safety, and understanding your triggers.
Ground Yourself in the Present
Grounding techniques are tools that help you reconnect to the here and now. Try:
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5‑4‑3‑2‑1 Method – Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
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Physical grounding – Hold a cold object, splash water on your face, or press your feet into the floor.
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Verbal grounding – Remind yourself out loud: “I am safe. I am here. This is my present.”
[See more grounding ideas → Grounding Techniques]
Use Sensory Tools
Keep items that help pull you into the moment:
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Fidget tools or textured objects
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Scented lotions or essential oils
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Soothing music or a playlist that makes you feel safe
These items can become part of a self-care or grounding kit for moments when dissociation hits.
Engage Your Body
Movement can help bring you back into your body:
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Stretch or shake out your arms and legs
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Go for a short walk, even if it’s just around the room
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Try simple exercises like touching your toes or tapping your feet
Build Awareness of Triggers
Noticing what tends to bring on dissociation can help you prepare for it:
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Keep a journal of when it happens, what you were doing, and how you felt before
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Work with a therapist to slowly address triggers in a safe and supported way
Practice Self-Compassion
Dissociation is a protective response, not a failure. Be gentle with yourself:
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Remind yourself that your brain is trying to keep you safe
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Give yourself permission to rest after a dissociative episode
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Reach out to a trusted person if you need connection afterward
Remember: Dissociation is a common trauma response. With the right tools, support, and patience, you can reduce its intensity and regain a sense of control.
[Read about Dissociation Here]