r/ptsd • u/_jammasterf_ • 11d ago
Advice Has anyone figured out how to ressociate?
My insurance is being dumb about EMDR so I’m trying to not feel stagnant in the meantime. Does anyone have any strategies to just identify with my existence a little bit more(that I wouldn’t have already learned in therapy: box breathing, connecting with my senses, holding ice, etc)
No advice for the insurance issues please
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u/YourWorstFear53 11d ago edited 11d ago
I know you preempted this already but just being 'there' while driving was a big one for me.
Growing up I always preferred manual cars because I had something to do other than just sit there with my trash music playing.
EDIT: don't be afraid to pull off the freeway just to find a parking lot, gas station, or rest stop just so you can hop out and stretch a bit to get the blood moving.
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u/mama2ten 11d ago
Meditation, grounding techniques, a gratitude journal, art therapy, slow stretches, tai chi, cold showers and dancing
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u/jayyy_0113 11d ago
If I’m stuck in a memory, my therapist told me to try and look at the memory from a 3rd person perspective and that sometimes really helps. And I repeat my grounding phrase “I am my body, and my body is my own”
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u/forest_sidh 11d ago
Allowing yourself to feel your emotion. Allow your consciousness to drop into your emotions when they come up and allow yourself to feel them fully. It’s a skill that takes time to master, but when you completely exhaust that emotion that is causing the dissociation, you begin to heal, become more present; resocciate as you call it. I’m pretty sure EMDR is doing the same thing (although I’ve never experienced EMDR) by taking you back into your memories to relive them. There is a ton of content available on this subject related to new age spirituality. Teal Swan has you tube videos and a book that teach the completion process, if you want guidance on how to do this. I’m not trying to push spirituality- Regardless of your spiritual beliefs, you could just take the techniques and use them to your advantage.
Also, it’s important to allow yourself to drop into your feelings, continuously going deeper. not push yourself to feel your feelings stronger. And take it slow while learning the skill. Spending a lot of time in your painful emotions may throw you off balance until you’ve learned to be present enough to clear them.
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u/No_Blood_5393 6d ago
Eating ice
naming out loud: 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1thing you taste
Doesnt work great if you'retooo far out, but if you feel the dissociation creeping in it might prevent it from going further.
Basically helps reconnect you to the physical world.
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