Therapy 101
How to stop dissociating: 9 grounding techniques
Learn how to stop dissociating with grounding techniques, trigger awareness, and guidance on when to seek professional support.
By Dr. Juli Fraga, Psy.D • Clinically reviewed by Caitlin Pugh, LCSW
Have you ever zoned out on the internet and lost track of time? Or become so immersed in a daydream that you didn’t hear someone call your name? Spacing out from time to time is completely normal, but feeling disconnected from yourself, your body, or your surroundings more frequently can be a sign of dissociation.
Dissociative episodes may come on without warning, and they can cause you to feel overwhelmed and confused. Many people search for ways on how to stop dissociation in the moment because generic advice like “just breathe” isn't always enough to help you ground in the present moment.
Read on to learn more about dissociation, including grounding techniques for dissociation, how to recognize common triggers, what dissociating can feel like, and how to respond in the moment.
Why do we dissociate?
Dissociation is like an emotional shield. It’s the way your nervous system protects you from overwhelming experiences. According to the American Psychological Association, dissociation is a defense mechanism that prevents you from feeling painful emotions and experiencing threatening thoughts.
Some triggers for dissociation include:
- Trauma or past traumatic experiences: Dissociation is a common response to traumatic experiences, such as surviving abuse, assault, accidents, and war. Dissociation protects you from traumatic memories that are too frightening and upsetting to experience.
- Chronic stress or worry: Overwhelming and chronic amounts of stress, worry, and anxiety can cause dissociation. According to research, prolonged stress triggers the release of the hormone cortisol, which can lead to dissociation.
- Overwhelming emotions that haven’t been processed: Many people dissociate when they haven’t been taught how to name, validate, and work through intense emotions, such as anger, sadness, and shame. Children who are shamed or judged for expressing emotions may learn to dissociate as a way to protect themselves from pain.
- Emotionally intense situations: Emotionally jarring experiences like witnessing violence or high conflict can trigger dissociation. In these situations, your emotions may shut down to protect you from feeling anger or fear.
Dissociation is not necessarily a life-hampering problem to fix, depending on its frequency and intensity. But it can be a sign of underlying, unresolved issues that may need to be addressed. And many who experience dissociation find it disruptive to their lives. That’s why it can be helpful to have some tools at the ready, so you can make an informed decision about how you manage dissociative episodes.
9 immediate grounding techniques
Try one of these grounding techniques to help pull you out of dissociation and back into the present.
1. The 5-4-3-2-1 sensory technique
Take a deep breath and name five things that you see. Identify any special characteristics, such as color and shape, that describe these things. Next, identify four things that you can physically touch, such as your cat, dog, or a cozy blanket. Then, identify three things that you can hear, such as the wind outside, chirping birds, or street traffic. Notice two things that you can smell, such as the fresh air outside. Finally, name one thing that you can taste. This sensory technique grounds you in the here and now, helping to interrupt dissociation.
2. Deep belly breathing
Place one hand on your belly. Take a deep inhale. As you inhale, the hand on your belly should move slightly. Next, exhale slowly through pursed lips, like you’re blowing on a bowl of soup. This extended exhale activates the parasympathetic nervous system, helping the body calm down.
3. Cold water therapy
You may have heard of cold plunges, but you don’t have to jump into a frigid lake (or tub!) to benefit from cold water therapy. Place an ice pack on the back of your neck, hold ice cubes in your hands, or splash cold water on your face. Your brain alerts you to the ice-cold sensation, which brings your awareness back to your body.
4. Exploring textures
Find a textured object, such as a rough stone, fuzzy blanket, or a tennis ball. Place the object in your hand and focus on how the texture feels.
5. Repeating a soothing phrase
Repeat a soothing phrase or a mantra, such as “I am safe right now,” or “This will pass.” Reciting words of encouragement helps counteract scary thoughts, which provides a sense of grounding.
6. Reciting the alphabet backward
Recite the alphabet backward. This gives your brain something to focus on, bringing your attention to the present moment.
7. Physical exercise
Take a brisk walk, do 10 jumping jacks, or five push-ups. Physical movement helps you feel empowered. It also helps you take charge of what you can control and connects you back to your body.
8. Listening to music
Put on your favorite upbeat song. You might “shake it off” as you listen to Taylor Swift, or dance around to a disco tune. As you listen to the song, focus on the words and the rhythm of the music.
9. Talking out loud
Recite your name, the day of the week, or your favorite color. Hearing your own voice can help you anchor in reality.
Long-term strategies to reduce dissociation
While you can't always prevent dissociation entirely, there are strategies that can reduce how often it happens and how intense episodes feel. Grounding techniques are tools that help you anchor in the moment. Mental health professionals also recommend longer-term coping skills for dissociation that help address the underlying patterns over time:
- Professional therapy: Dissociation can be caused by trauma, acute stress, anxiety, or overwhelming, painful emotions. Professional therapy helps you identify and address the root cause.
- Building emotional awareness: Dissociation can also be a defense against emotions that are difficult to recognize, name, tolerate, and work through. Building awareness can change the way you approach your emotions. Notice what emotions you experience throughout the day, without trying to avoid or alter them.
- Nervous system regulation practices: Regulating your nervous system can help reduce dissociation. Regular practices like meditation, spending time in nature, walking, and yoga can help your body feel calmer.
- Stress management habits: Lifestyle factors such as getting adequate sleep, eating a healthy diet, and avoiding harmful substances can help reduce stress. Chronic stress may trigger dissociation, and practicing good self-care is one way to counteract it.
When to seek professional support
Dissociation varies widely. For many people, the techniques above are enough to manage occasional episodes. However, when dissociation is frequent, distressing, or tied to trauma, speaking with a licensed therapist can help.
Headway makes it easy to find a therapist to help with dissociation and related concerns. With access to more than 70,000 in-network providers and filters for insurance, specialty, and more, you can find someone who fits your needs and start getting support without the usual barriers.
This content is for general informational and educational purposes only and does not constitute clinical, legal, financial, or professional advice. All decisions should be made at the discretion of the individual or organization, in consultation with qualified clinical, legal, or other appropriate professionals.
© 2026 Therapymatch, Inc. dba Headway. All rights reserved. No part of this publication may be reproduced without permission.
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