Experiencing depersonalisation or derealisation can feel unsettling, but grounding techniques can help bring you back to the present moment. These strategies can reconnect you with your environment and body, helping to ease feelings of detachment.
- Focus on Your Breathing
Regulating your breathing can calm your nervous system and reduce the fight-or-flight response that often triggers dissociation.
- Breathe in for four seconds
- Hold for four seconds
- Exhale for six seconds
- Repeat as needed
You can also try repeating a calming word like “safe” with each breath.
- Engage with Your Senses
Connecting with tangible sensations can help ground you in the present. Try the following:
- Touch objects with interesting textures, such as a soft blanket or smooth stone.
- Hold an ice cube or splash cold water on your face.
- Wrap yourself in a blanket and focus on how it feels against your skin.
- Smell something strong or familiar, like essential oils, coffee, or a scented candle.
- Listen to Sounds Around You
Tuning into sounds can help shift your focus away from dissociative feelings.
- Identify different sounds around you.
- Listen to calming music, hum, or sing along.
- Tap your fingers on a surface to create a rhythmic sound.
Extra Tip: Create a playlist of your favorite songs and keep it easily accessible. When symptoms arise, listening to music can provide comfort and grounding.
- Notice Physical Sensations
Bringing attention to bodily sensations can help anchor you in reality.
- Walk barefoot and focus on how the ground feels beneath your feet.
- Light a candle and focus on its scent and warmth.
- Submerge your hands or face in a bowl of cool water.
Extra Tip: Keep a small sensory kit with items of various textures and scents, like a blanket, stones, or essential oils.
- Reconnect with Your Body
Simple physical movements can help you regain a sense of presence:
- Clap your hands or blink rapidly.
- Clench and release your fists.
- Press your hands against a wall.
- Stomp your feet to feel the ground beneath you.
- Use the Five Senses Technique
Ground yourself by identifying:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Connect with Someone You Trust
Talking to a supportive person can help bring you back to reality.
Why does this help? Dissociation can make you feel disconnected from yourself and others. Speaking with someone empathetic can provide reassurance and reinforce a sense of connection.
- Take Care of Your Well-Being
Prioritizing overall well-being can help manage stress and reduce episodes of depersonalisation and derealisation.
- Sleep well: Restorative sleep helps you cope with stress and emotions.
- Eat regularly: Balanced nutrition supports brain function and emotional stability.
- Exercise: Activities like walking, yoga, or going to the gym can reduce cortisol levels, helping to alleviate stress and burnout.
Why does this help? Physical activity, especially aerobic exercise, has been shown to lower stress hormones and improve mood, reducing feelings of dissociation over time.
Depersonalisation and derealisation can be distressing, but these grounding techniques—alongside professional support, therapy, and a strong support system—can help you feel more connected to yourself and your surroundings. Be patient with yourself, and remember that these feelings will pass.
Author: Magdalena García
Clinical Psychologist & Integrative Psychotherapist
