How do you not dissociate?

I've been diagnosed with schitzoaffective disorder but they haven't ruled out DID.

I started dissociating and it was scaring me.

My question is, what can I do to feel more "grounded"?

Dissociation is such a frightening experience. Even after years of it, it still scares me. I usually have to just deal with it, but sometimes watching TV or a movie helps. Or get your blood pumping through exercise. Do something that distracts you--just don't try to read a book or anything. I find that that makes things worse for me.

Things that help me feel more grounded:

-Things that involve temperature, specifically cold - taking a cold shower, for instance, or holding an ice cube.

- Often certain smells - especially ones that you like - can be helpful. Smelling a strong flower. Coffee grounds. Strong smells can help bring you back into your body.

- Try to feel and take note of textures around you. Your blanket. Your sofa. Your sweater. Something that has an unusual or unique texture can especially help you to focus on your body and the sensation of touch. I have a stuffed animal dog that has a great texture to help me ground. Find things that work for you and that you enjoy the feel of.

- Sometimes something as simple as watching tv can help ground me. Again you'll have to test it out and see if it works for you.

- Holding and cuddling my dog or my cat can be very grounding. Since they are a warm, fuzzy, living breathing creature, it's hard to tune them out entirely if they are right there in my arms. I try to not just pet them, but bury my face in their fur. That helps me to feel grounded. If you have a pet (or even a fuzzy stuffed animal) you could try cuddling them.


Mostly, it's about doing things to bring you back into your body, because dissociation is a way to disconnect yourself (and your mind) from your body.

Hope this is helpful.

Brandic

Personally, my list is quite similar to brandics.

My pet animals.
A particular perfume.
Looking around the room and naming colours.
Playing with particular lights.

Of all the 5 senses... try to think of one grounding activity for each and see which one works best. My grounding techniques are about vision and smelling stuff.... but you may find tasting things help or listening to certain music/TV. You can even get grounding tapes.

Bourbon

Yeah mine is similar too.

Engage the senses, particularly touch, with things that are undeniably real. If I am speaking with someone I dig my fingernails into my hand. Or if I am at a seminar I actually fantasize about something so I am in control (somewhat) of where my mind is.

I've realized in the past while, that my "comfort items" that make me and the others feel safe actually promote dissociation. I never really realized it but I guess in a way it makes sense, escaping to feel safe.

Sam

Something that always helps for me is creating boundaries for myself whether it be putting on a jacket or squeezing my legs together because normally I dont have physical body boundaries and everything feels like it's not there. I have no coping skills however for my dissociative thoughts or feelings but physically this is what helps me.

I found reading a good book helps. If nothing else it keeps me away from other people until I feel ‘myself’ again. The stress can be made worse if your worrying about how you are with certain other people. Taking some time for yourself helps. Having a ‘time-out’ routine helps when stress might cause you to dissociate. Also being aware can go a long way to help you deal. Having information and a certain understanding of your own situation and what can cause you to dissociate can be helpful too.

Thanks guys, this really helps out a lot. Gives me a direction to go with the next time it happens, because that wasn't the first. Again, thanks.

Something in your pocket can help too. A pebble or a little toy fastened to your bag. Something that can be like a friend and support you and keep you in the moment just by touching it and knowing that it’s there.

Everyone here pretty much said everything I was going to.
For me, things that keep me grounded are usually more physical stimulation,
Rubbing my arms, clapping, things like that. Even having something squishy, like play-doh can help me stay grounded so I don't dissociate.