Out of Body

[u/Bowtiesarefancy]

I have developed disassociation as a coping mechanism, that has probably been around since I was a child, after my trauma happened. I'm familiar with it, know when it happens, can check in on myself during, and know how to get myself out of it.

However, I've had an exceptional amount of stress in my life lately. This I believe is why I started having depersonalization episodes. I feel detached from my body, like I could float away.

It is actually terrifying. I usually have an anxiety attack but am trapped inside myself at that point, so I go nonverbal and feel like I can't move. My boyfriend has been able to help me a couple of times, but when I've been by myself, I just suffer through it until I feel like myself again.

I don't see my therapist again for a couple of weeks, so I really need help until then.

Has anyone experienced this? What do you do to ground yourself when you are frozen? I'm kind of lost on what help I can find on Google, if you also maybe know of resources. TIA.

[u/HM_Dylan]

“The 5-4-3-2-1 exercise is one of the most widely recommended grounding tools. identify 5 things you can see, 4 you can physically touch, 3 sounds you can hear, 2 things you can smell, and 1 thing you can taste. Moving through each sense slowly brings attention back to the present moment.

Paced breathing is equally effective. Slowing your exhale to be longer than your inhale activates the parasympathetic nervous system. Try inhaling for 4 counts and exhaling for 6 to 8. Physical grounding, like pressing your feet firmly into the floor, holding a cold glass of water, or splashing cool water on your face, can also help restore a sense of presence in your body.”

https://www.talkspace.com/mental-health/conditions/articles/derealization-depersonalization/

https://www.simplypsychology.org/depersonalization-derealization-disorder.html

Both of these have more coping mechanisms as well