Effective Grounding Techniques for Derealization

I get "triggered" by doing grounding exercises 😂.

Ground exercises make it worse for me. I used to use them only when it was really bad and I was terrified. I associated grounding exercises with the negative feelings. My therapist gave me amazing advice : practice the grounding exercises when you feel calm and use them to get even calmer. Then use them when you are a little anxious, to calm you. Finally you can use them when you are really bad.

The best grounding exercise for me is living life. The less I think about it the better I feel. I used so me consumed by it and anxiety. But once I started ignoring it and viewing it as a weird feeling, it improved. Easier said than done obviously.

When I have it bad I tend to want to be around someone be it in a call or real life. Another is I hold my breath, close my eyes and ears and clear my mind or start counting. You can also tell yourself that things you are seeing and hearing are real, that you are real. Rationalize with yourself. It is hard because dprd effects everything but shift focus and shift your inner train of thought. Counteract the thoughts that tell you life isn’t real. Tune in to certain sounds and really hear it, grab and object like a smooth rock or remote, something with texture and close your eyes and focus on what you’re feeling. I hope this helps! I know it’s a scary disorder but please stay strong, you got this!!