So I suffer severe disassociation and the only way I can come back to earth is to inflict pain. I used to self harm in the past, and I'm scared it'll get worse. Any solutions that work in public as well? tag as dispain so I can find please. Thanks!
Hey there dear,
I think the main thing you could try focusing on is getting help from a therapist to try and resolve the cause of the dissociation. Be it from the past or any disorder, it could really help in finding a solution or an effective coping mechanism for you.
However, in the mean time you could try some of the following techniques.
Physical sensations
Smells/Aromatherapy
Grounding stone (small heavy object)
Hand puzzles
Fuzzy Keychain (textured items
Peppermint gum
Focusing
Photos (things to focus on)
Crossword/Sudoku/Word-Search
I-Spy games
Focusing on colors that calm you
Reminding yourself your location/time/date
Reading books (read words backwards as well to focus on the action of reading)
Describe your surroundings
Reorientation (more for private settings)
Verbally say your name, age, location, date, and what time it is.
Keep a watch on at all times
Name five things you see, four things you feel, three things you hear, two things you smell, and then one thing you taste.
Recall recent events, especially any positive ones.
Reaffirm details for yourself (”I am safe. I am here. I am...” statements)
There are many more techniques located here and here. They can be very helpful. Another helpful thing is to have a grounding box located in your room, as well as a small pocket sized bag with grounding items. Usually something small to hold and a perfume/essential oils vial that can help with grounding. I hope this helped! I wish you the best of luck! Live long and prosper!
-Storm