Grounding techniques are vital when you’re living and coping with a dissociative disorder. It’s impossible to predict when dissociation is going to rear its head, so we find it helpful to carry some tools with us to try and stay grounded in the here and now.
Grounding kits (Also referred to as sensory bags) are easy and fun to make, what you put in them is essentially up to you but here are some ideas to get you going:
For our own kit we tend to use a pencil case or a makeup bag, something convenient enough to slip into your handbag or backpack so you’ve always got it with you. You may also want to have a bigger version to keep in the house.
Sensory toys are great for grounding and reducing anxiety, they are suitable for all ages with bright colours and perfect for keeping your hands and mind engaged.
It can be helpful to engage all your senses when trying to remain grounded which is why we like to keep some essential oils or a strong perfume in our kit. Alternatively, you can invest in a lava rock bead bracelet which diffuses essential oils.
Crystals come in many different colours and textures and are believed by many to have healing properties such as alleviating anxiety. We recommend amethyst, fluorite, rose quarts and black tourmaline but have a search for yourself and see what appeals to you.
We like to write some of our favourite quotes and positive affirmations down and keep them in our kit to look at when we feel our mind begin to slip or can feel flashbacks beginning. Some examples include
- I am safe now
- I am in control
- This is going to pass
- I am x years old
- The year is 2019
- I am brave, strong and powerful.
Keep adding to your kit over time. Collect things that are personal to you and hold significant meaning or happy memories. Add your favourite photographs of friends and family or a mementos of time spent with them.
We recently took to social media to ask what others keep in their kits and here are some of the wonderful ideas we received:
- Fidget spinners/cubes
- Boiled sweets/mints
- Popping candy
- mini sketch or colouring books
- Word searches
- Soft toys
- Hot chocolate sachets
- Tea bags
- Kinetic sand
- Stress toys
Let us know what you keep in your grounding kits in the comments. Are there things we haven’t mentioned?