Here are a few ways to ground yourself when you feel disconnected or are dissociating: 🧊 Cold water or ice – hold it, splash your face, wake your body up 👣 Feel your feet – press them into the floor, notice the pressure 🗣️ Name 5 things you see – anchor yourself in the present moment 🌿 Touch something real – a plant, fabric, your own skin 🎧 Play familiar music – something that reminds you who you are 🫁 Slow your breath – in for 4, out for 6 ✍️ Write a few words – “I am here. I am safe. This will pass.” You don’t need to force yourself back all at once. Just take one small step toward yourself. You’re still here. 💜