Notice early warning signs
Name five things you can see
Touch something cold or textured
Hold ice or splash cold water on your face
Plant both feet on the floor
Press your hands together firmly
Describe your location out loud
Say your name, date, and age
Count backward from 100 by 7s
Focus on slow exhale breathing
Breathe in for 4, out for 6
Chew strong mint gum
Listen to loud, familiar music
Move your body with walking or stretching
Eat something with protein
Drink water
Reduce alcohol and drug use
Sleep regularly
Keep a routine
Avoid long periods of isolation
Limit overstimulation when possible
Write down triggers
Track patterns before episodes
Use grounding objects
Hold a textured item
Keep a list of safe contacts
Tell someone you trust
Seek trauma-informed therapy
Ask about treatment for dissociation
Get urgent help if you feel unsafe
Call emergency services if you might harm yourself
Contact a crisis line if needed