Tips for Grounding Yourself and Managing Dissociation

the only thing that really helps me is not available to everyone sadly which is my partner noticing for me and making me dance with her or she’ll pick me up and spin me, so i’d assume maybe dancing and spinning would help but if you don’t even notice it i don’t know if you could get yourself to do that, plus i assume it’s the same for you but it feels impossible to move and i feel glued to where i am so idk if it would be an option i also find that setting a song to play at intervals can help so it’s like a random snap like hey here’s a comfort melody everything is okay you’re not in danger kind of thing, i play calming game soundtracks that randomly start playing softly every 2 hours also running a bath and putting my ears under water as it fills so i can hear the water helps me clear my head and think clearly which can help snap me out of it finally allowing myself to cry helps me snap out of it a lot

My therapist suggested a physical object to ground - I use a sea shell. I personally find this much better than the counting because when I dissociate my mind races and it's hard to stay focused. The physical object is easier to focus on. That being said, I also find it very hard to find a technique that works well. I usually have to wait it out for a while