Finding Solid Ground: Exercises for Grounding During Dissociation

Finding Solid Ground: Exercises for Grounding During Dissociation

Dissociation—a state of disconnection from oneself, one's surroundings, or reality—can be a deeply unsettling experience, leaving individuals feeling detached, numb, or lost. In moments of dissociation, grounding techniques offer a lifeline—a way to anchor oneself in the present moment and reconnect with a sense of safety and stability. In this blog post, we explore practical exercises for grounding during dissociation, empowering you to reclaim a sense of control and presence amidst the fog of disconnection.

Understanding Dissociation

Dissociation is a coping mechanism that the mind employs in response to overwhelming stress or trauma. It can manifest in various forms, including feelings of detachment, depersonalization (feeling disconnected from one's body), derealization (feeling disconnected from one's surroundings), and amnesia (gaps in memory). While dissociation can provide temporary relief from distressing emotions or experiences, it can also impair functioning and interfere with daily life.

The Power of Grounding

Grounding techniques are sensory-based strategies that help individuals anchor themselves in the present moment, fostering a sense of safety, stability, and connection. By engaging the senses and redirecting attention away from internal distress, grounding exercises can help alleviate the symptoms of dissociation and promote a greater sense of presence and awareness.

Practical Exercises for Grounding During Dissociation

1. 5-4-3-2-1 Technique: Engage your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By focusing on sensory input, you can bring yourself into the present moment and shift your attention away from dissociative symptoms.

2. Grounding Objects: Keep a small object with you that you can use as a grounding tool during moments of dissociation. This could be a smooth stone, a piece of fabric, or a small trinket. Focus on the texture, weight, and temperature of the object as a way to anchor yourself in the present moment.

3. Deep Breathing: Practice deep breathing exercises to regulate your nervous system and promote relaxation. Take slow, deep breaths, focusing on the rise and fall of your chest or the sensation of air entering and leaving your nostrils. As you breathe, imagine yourself filling with a sense of calm and presence.

4. Body Scan: Take a few moments to scan your body from head to toe, noticing any areas of tension, discomfort, or sensation. As you become aware of each part of your body, consciously release any tension you may be holding and allow yourself to sink deeper into relaxation and grounding.

5. Grounding Affirmations: Repeat grounding affirmations to yourself as a way to anchor your thoughts and emotions in the present moment. Affirmations such as "I am safe," "I am grounded," or "I am present in this moment" can help reaffirm your connection to reality and promote a sense of stability.

Closing Thoughts

Dissociation can be a disorienting and distressing experience, but with grounding exercises, you can find solace and stability amidst the chaos. Remember that grounding is a skill that requires practice and patience, so be gentle with yourself as you explore what techniques work best for you. By incorporating these practical exercises into your toolkit, you can reclaim a sense of control and presence during moments of dissociation, empowering yourself to navigate the challenges of life with resilience and grace.

Crafting a Healing Space: Editing Your Social Media Feed to Reduce Anxiety and Depression

Crafting a Healing Space: Editing Your Social Media Feed to Reduce Anxiety and Depression

In the digital age, social media has become an integral part of our daily lives—a virtual landscape where we connect, share, and engage with the world around us. Yet, amidst the endless scroll of curated content, notifications, and updates, lies the potential for harm—triggering feelings of comparison, inadequacy, and disconnection. In this blog post, we explore the power of editing your social media feed to promote mental well-being, offering practical tips and strategies to reduce anxiety and depression in the digital realm.

The Impact of Social Media on Mental Health

While social media can offer opportunities for connection and community, it can also exacerbate feelings of anxiety, depression, and loneliness. Constant exposure to idealized images, unrealistic standards, and negative news can trigger negative emotions and undermine self-esteem, leading to a cycle of comparison and self-doubt.

The Importance of Curating Your Feed

Curating your social media feed is an act of self-care—a way to reclaim agency over your digital landscape and cultivate a space that nourishes your mental and emotional well-being. By consciously choosing the content you consume, you can create a digital environment that fosters positivity, inspiration, and authenticity.

Practical Tips for Editing Your Social Media Feed

1. Unfollow Negative Influences: Take inventory of the accounts you follow and unfollow those that consistently trigger feelings of anxiety, jealousy, or inadequacy. This may include accounts that promote unrealistic beauty standards, perpetuate toxic positivity, or engage in negative discourse.

2. Follow Positive Role Models: Seek out accounts that inspire and uplift you, showcasing authenticity, resilience, and positivity. Follow individuals who share meaningful insights, promote self-care practices, and advocate for mental health awareness.

3. Diversify Your Feed: Expand your perspectives and broaden your horizons by following accounts that represent diverse voices, cultures, and experiences. Surround yourself with content that celebrates inclusivity, empathy, and social justice.

4. Set Boundaries: Establish boundaries around your social media usage to prevent overwhelm and burnout. Limit your screen time, designate specific times for checking social media, and take regular breaks to disconnect and recharge.

5. Curate Positive Content: Take an active role in curating your feed by sharing content that promotes positivity, authenticity, and meaningful connection. Share your own experiences, insights, and accomplishments to contribute to a culture of authenticity and vulnerability.

Embracing Digital Wellness

In the age of digital overwhelm, prioritizing your mental health and well-being is essential. By editing your social media feed to reduce anxiety and depression, you create a digital sanctuary—a space that supports your growth, resilience, and self-care. Remember that you have the power to shape your digital landscape and cultivate a space that reflects your values, aspirations, and authentic self. So, let us embark on this journey of digital wellness together, with intention, mindfulness, and compassion for ourselves and others.

DBT Basics: Questions and Answers about Dialectical Behavior Therapy

I get a lot of calls asking about DBT and though it would be helpful to provide some answers to these common questions. So, without further ado …

What is DBT?

• Dialectical Behavior Therapy is a collection of life skills broken into 4 modules. These skills help to increase awareness, challenge opposing forces, and create change. Mindfulness is the core module, as it is sprinkled into each skill. Here you learn how to increase your awareness of the present moment and simplify varying aspects of life. Distress Tolerance helps you to put up with your distress in order to better manage it. Emotion Regulation provides tools to be more in-tune with the ebbs and flows of emotions, so you are less vulnerable to the intensities. This module also helps you get into the drivers seat, instead of hanging on for an emotional ride. Interpersonal Effectiveness helps you to build healthy relationships, including the relationship you have with yourself. During therapy, you will also keep and complete a daily log to review with your counselor.

Who can benefit from DBT?

• Almost anyone! DBT was originally designed as treatment for individuals with Borderline Personality Disorder, but is now used for so much more. Research continues to show improvements in individuals who self-harm, struggle with suicidal thinking, make impulsive choices, and have difficulty managing emotions and navigating relationships. Most people can also learn to be more present, tolerate pain, challenge cognitive distortions, build a strong sense-of-self, notice irritability before it increased to rage, and let go of judgments that hold you back. A small fraction of the many benefits. I would add that those around you can benefit too, as they will not only notice a change in you, but will also pick up on your new role-modeled behaviors.

How long does it take to learn?

• It depends on where you start and your own definition of having learned something. Many of the skills taught through DBT are lessons that could be read in book or gained during childhood, but were never effectively role-modeled for you. Meaning, everyone wanting to learn DBT will come in at a different level based on life experiences. Reading through the skills is one thing, but practicing, applying, and talking about skill use is where the real learning happens. You will probably find that you are already using many of the skills, but did not have a way to identify your choices and actions. When you are more aware, you will recognize more opportunities to replicate effectiveness.

How will I know it is working?

• Once you accept the process and are ready to understand, PRACTICE, and apply the skills you will begin to notice the difference and eventually use skills without much planning or thought. They become your way of thinking and doing. DBT skills will come to replace the ineffective thoughts and behaviors that were keeping you stuck.

Why is this not taught in Middle School?

• After hearing about DBT and learning the skills, the most common question becomes, “Why is DBT not taught to everyone in middle school?” My response, “Good question!” I believe DBT could be such a benefit at early agaes. Learning these skills, with peers in a structured environment, could set children up with greater resources for success throughout their life.

CLICK HERE for more information about individual DBT at SouthView Counseling

- Nikki Gorman, MA, LPCC