To stop dissociating, several effective strategies focus on grounding yourself in the present moment and managing stress:

Grounding Techniques

• Use your senses to reconnect with the here and now. For example, identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste (the "5-4-3-2-1" technique)

• Engage in slow, controlled breathing exercises such as box breathing—inhaling for a count of four, holding for four, and exhaling for four—to calm your nervous system

• Physical sensations help: walk barefoot, hold an ice cube, splash cold water on your face, or wrap yourself in a blanket to feel grounded

Self-Care and Lifestyle

• Keep a journal to track your experiences, triggers, and different identity states if applicable. This can increase self-awareness and help manage dissociation

• Prioritize good sleep hygiene and regular exercise, as both improve mental health and reduce dissociative episodes

• Maintain a balanced diet to stabilize mood and energy levels

Planning and Support

• Create a personal crisis plan outlining steps to take during dissociative episodes, including grounding techniques and emergency contacts

• Seek peer support or professional help, especially if dissociation is frequent or severe. Psychotherapy, including cognitive behavioral therapy, can address underlying causes

Additional Tips

• Visualization can soothe difficult feelings; imagine a safe place or protective clothing to feel secure during stressful moments

• Practice mindfulness and meditation to enhance present-moment awareness and reduce dissociation

These approaches help you stay connected to reality and reduce the frequency and intensity of dissociative episodes. If dissociation persists, consulting a mental health professional is recommended for tailored treatment