Grounding techniques can help bring you back to the present moment, such as:
- Slow, deep breathing
- Naming objects around you (5-4-3-2-1 grounding)
- Touching something with texture (ice, fabric, etc.)
- Noticing your feet on the ground
- Repeating calming statements like “I am safe right now”
Working with a trauma-informed therapist can help reduce the frequency and intensity of these episodes over time.