25 Techniques for Self Care to help with Dissociative Episodes

  1. Start the day with a grounding exercise, such as deep breathing or meditation.
  2. Keep a journal to track your thoughts and feelings, and to document any dissociative episodes.
  3. Take breaks throughout the day to practice mindfulness and connect with your body.
  4. Use calming scents, such as lavender or chamomile, to soothe your senses.
  5. Keep a stress ball or fidget toy on hand to help ground you during times of dissociation.
  6. Incorporate regular exercise into your routine to boost endorphins and improve overall mental health.
  7. Practice self-compassion and positive self-talk, even during times of dissociation.
  8. Connect with supportive friends or loved ones who understand your experiences.
  9. Prioritize rest and relaxation, and allow yourself time to recharge when needed.
  10. Try progressive muscle relaxation techniques to release tension and connect with your body.
  11. Practice deep breathing exercises to help ground you during dissociative episodes.
  12. Create a self-care kit filled with items that bring you comfort, such as soft blankets or soothing music.
  13. Avoid drugs and alcohol, as they can worsen dissociative symptoms.
  14. Make time for creative expression, such as writing, drawing, or playing music.
  15. Connect with nature by spending time outdoors, going for a walk or practicing yoga outside.
  16. Try aromatherapy by using essential oils, such as peppermint or eucalyptus, to promote relaxation and reduce anxiety.
  17. Prioritize healthy eating habits to support overall physical and mental health.
  18. Get plenty of sleep and create a relaxing bedtime routine to help you wind down.
  19. Practice self-massage techniques to release tension and connect with your body.
  20. Use visualization techniques to imagine a safe and calming place during times of dissociation.
  21. Connect with a mental health professional who specializes in treating dissociation.
  22. Practice grounding techniques, such as focusing on your surroundings or repeating a comforting phrase, to help bring you back to the present moment.
  23. Set healthy boundaries and communicate your needs with those around you.
  24. Engage in activities that bring you joy and promote relaxation, such as taking a bath or listening to music.
  25. Remember that healing from dissociation takes time, and be patient and gentle with yourself throughout the process.