---
title: "Grounding Techniques for Dissociation: 20+ Grounding Exercises for CPTSD"
description: Learn grounding techniques for dissociation and CPTSD, including sensory, cognitive, movement, breathing, and self-soothing grounding exercises to help you reconnect with the present moment.
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 4/25/26, 8:48 PM

# Grounding Techniques for Dissociation: 20+ Grounding Exercises for CPTSD

![Picture of Li Li, Relationship and Trauma Therapist](https://app.hubspot.com/settings/avatar/57aa22cfe801e281e51267c10de6ebfc) [Li Li, Relationship and Trauma Therapist](https://leaflighttherapy.ca/en/blog/author/li-li)

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A complete collection of CPTSD grounding techniques you may go to when you experience anxiety or dissociation in CPTSD, especially the personalized toolkit mindset is very important. Grounding exercises are like gym exercises, you need to practice everyday so that you can use them efficiently during crisis.

## Table of Contents

1. What Are Grounding Techniques for Dissociation? 
2. Body Grounding Techniques That Use Your Senses
3. Mind Games to Ground and Anchor Your Thoughts
4. Calming Grounding Methods for Dissociation When Emotions Are Too Big
5. Make Your Own Grounding Techniques Toolkit
6. How to Remember to Use Your Grounding Techniques Toolkit
7. Getting Help from People Around You
8. Track Small Wins and Celebrate Them
9. When to Ask a Professional for Help
10. Grounding Exercises and Healing CPTSD for the Long Run
11. **What to Do When Grounding Makes Dissociation Worse**
12. Frequently Asked Questions and Answers for Grounding Exercises in CPTSD

 

## ![Person practicing grounding techniques for dissociation and CPTSD](https://leaflighttherapy.ca/hs-fs/hubfs/pexels-khoa-vo-2347168-10478152_11zon_2_38-webp.webp?width=1178&height=736&name=pexels-khoa-vo-2347168-10478152_11zon_2_38-webp.webp)

## 1. What Is Dissociation and What Are Grounding Techniques for Dissociation? 

What Is Dissociation: If you have complex PTSD (CPTSD), you might sometimes feel like you're not really "there." Your mind feels foggy, or you feel cut off from your body, feel like you're watching yourself from outside your body, or the world around you might seem fake, like a dream. This is called dissociation, and it's your brain's way of protecting you from too much pain.

Long ago, dissociation helped you survive. When bad things happened, your brain learned to "check out." That kept you safe then. But now it can happen even when you are safe, which makes your everyday life hard.

What Are Grounding Techniques for Dissociation:  Grounding techniques for dissociation are practical exercises that help you reconnect with the present moment and your immediate surroundings when you feel detached, unreal, numb, foggy, or disconnected from your body. They can involve your senses, movement, breathing, attention, or contact with supportive people.

Grounding does not necessarily make dissociation disappear immediately. Instead, it can help you become more oriented to the present and regain enough stability to decide what you need next.

The best part is that grounding techniques are not complicated. You don't need special tools or training, you can use these grounding techniques anywhere, anytime you feel yourself drifting away.

If you don't have time to finish the whole post, here are 6 most classical techniques you can use right away:

[6 Most Essential Grounding Exercises for Stabilization in Psychotherapy](https://leaflighttherapy.ca/en/blog/grounding-exercises-for-stabilization?hsLang=en)

 

## 2. Sensory Grounding Exercises for Dissociation

Sensory grounding exercises use your five senses to help you notice what is happening around you in the present moment. They can be especially useful when dissociation makes your surroundings feel distant, unreal, or dreamlike.

**The 5-4-3-2-1 grounding technique for dissociation** is very popular and it works. Look around and name:

- 5 things you can **see**
- 4 things you can **touch**
- 3 things you can **hear**
- 2 things you can **smell**
- 1 thing you can **taste**

This forces your brain to pay attention to what's around you right now.

**Cold water can active your parasympathetic nerve system and help you calm down.** Splash cold water on your face, Hold an ice cube in your hand, Take a cold shower. The shock of cold stops dissociation fast. Some people keep ice packs in their freezer just for this.

**Press your feet into the floor or push your hands gently against the wall.** Notice how the ground feels under your shoes or bare feet, how the wall feels with your palm, rock back and forth a little, this reminds you that you are standing on solid ground.

Grounding for Dissociation Through Movement. Do jumping jacks, stretch your arms and legs, take a quick or slow walk around the room, shake out your hands or legs if that feels comfortable. Movement wakes up your body, and even shaking your hands and arms helps.

**Use things with different textures.** Keep something interesting in your pocket, a smooth stone, a soft piece of cloth, a squishy stress ball. When you feel spacey, touch it and really feel how it feels.

Have a treat or stimuli to your 5 senses. Make a cup of tea, eat something with a strong flavor, smell lemon essential oil, watch a movie about crime.  

 

## 3. Cognitive Grounding Exercises for Dissociation: Mind Games

These grounding techniques help when your thoughts are all over the place. They give your brain a simple job to focus on.

**Play the alphabet game.** Pick a category, like animals or fruits. Name one for each letter. A is for apple, B is for banana, C is for cherry. This takes just enough focus to pull you out of dissociation.

**Describe where you are out loud.** What room are you in? What color are the walls? What do you see? Speaking out loud makes it stronger because you use your voice too.

**Count backward.** Start at 100 and subtract 7 each time (100, 93, 86...). If that's too hard, subtract 3. The math keeps your brain busy.

**Say the date out loud.** Tell yourself today's date, the day of the week, how old you are, and where you are. This reminds you of where and when you are right now.

**Name things in a group.** How many dog breeds can you name? How many ice cream flavors? How many song titles? This gives your mind a neutral task instead of letting it drift.

 

## 4. Calming Grounding Methods for Dissociation When Emotions Are Too Big

Sometimes you dissociate because your feelings are too big to handle. These techniques calm your nerves while keeping you present.

**Breathe deeply.** Try box breathing: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Repeat. This tells your body it is safe to relax.

**Imagine a safe place.** Picture a spot where you feel completely safe and calm. It can be real or made up. A beach. A cozy room. A forest. When you feel dissociation coming, visit this place in your mind while still knowing where your body is.

**Use kind words that feel true.** Say to yourself: "I am safe right now." "This feeling will pass." "I am in my body." "I can handle this moment." Say them out loud or in your head. Only use words you actually believe.

**Tense and relax your muscles.** Start with your toes. Squeeze them tight, then let go. Move up to your feet, legs, stomach, hands, arms, and face. This wakes up your body and releases stress. You may also start from head to toes too.

**Touch yourself gently.** Put your hand on your heart. Give yourself a soft hug. Stroke your arm. Kind touch from yourself sends a message: "I deserve care."

 

## 5. Build Your Personal Grounding Toolkit for Dissociation

Not every technique works for everyone. That's okay. You need to build your own kit with the techniques that help *you*. Your personal grounding toolkit might include several grounding techniques for dissociation that you have already tested when you were relatively calm.

**Try different techniques when you feel calm.** Don't wait for a crisis. Test them out when you're okay. Write down what helps and what doesn't.

**Make a physical kit.** Get a small bag or box. Put helpful items inside: a soft piece of cloth, a scented lotion, mints or sour candy, a fidget toy, a photo of someone you love, or a list of your favorite techniques.

**Make a digital kit too.** Keep a note on your phone with your best grounding techniques. Save calming music playlists. Save grounding apps. Save photos that make you feel present and safe.

**Think about different places.** What works at home might not work at work. Have techniques for different situations. One set for public places. Another for private moments. Quick techniques for when you only have 30 seconds.

**Keep your kit easy to reach.** If it's buried in a closet, you won't use it. Put reminders where you'll see them. The easier it is to grab, the more you'll use it.

 

## 6. How to Remember to Use Your Kit

Having great tools doesn't help if you forget to use them. When you dissociate, your brain isn't working at full speed. So you need outside reminders.

**Put sticky notes where you look often.** Your bathroom mirror. Your computer screen. Your car dashboard. Write simple words: "Are you grounded?" or "Check your body."

**Use phone alarms.** Set a few alarms each day to remind you to do a quick grounding check. There are also apps for CPTSD that can send you helpful reminders.

**Tell people you trust.** Let friends or family know your grounding plan. They can gently remind you to use your techniques when they see you spacing out.

**Link grounding to things you already do.** Every time you brush your teeth, check in with your body. When you make coffee, do a quick 5-4-3-2-1. Attaching new habits to old ones makes them stick.

**Learn your early warning signs.** Dissociation usually doesn't happen all at once. Maybe your vision gets blurry first. Or your hands tingle. Or sounds seem far away. Learn your early signals and use them as reminders to ground yourself before you drift too far.

 

## 7. Getting Help from People Around You

You don't have to heal alone. Other people can help a lot.

**Find the right people.** Not everyone will understand trauma or dissociation. That's fine. Look for people who are kind, patient, and willing to learn. A few good people are better than many who don't get it.

**Join a support group.** Online or in person, talking with others who have been through similar things helps you feel less alone. There are groups just for CPTSD and dissociation.

**Tell people what you need.** Your loved ones want to help, but they may not know how. Say it clearly: "When I'm dissociating, it helps if you talk softly and help me name things in the room." Be specific.

**Set boundaries.** Some people might say you're overreacting or tell you to "just get over it." It's okay to keep a distance from those people, even if they mean well.

**Remember that professional help is important.** Therapists who know about trauma and dissociation can guide you in ways friends can't. They don't replace your support system, they add to it.

 

## 8. Track Small Wins and Celebrate Them

Healing CPTSD is not a straight line. It's easy to feel like you're not making progress. Tracking helps you see the small steps forward.

**Keep a simple log.** Write down when you dissociate, how long it lasts, what might have triggered it, and which techniques you tried. Over time, you'll see patterns. You'll also see your episodes getting shorter or less intense.

**Celebrate every win.** Did you notice you were dissociating and use a grounding technique? That's a big deal! Did you only space out for 5 minutes instead of an hour? That's progress. Celebrate it.

**Also track the good moments.** It's easy to only write down the hard times. Also write down when you felt present, connected, and safe. This helps you see that healing is happening.

**Use whatever tracking method works for you.** A journal. A simple 1-to-10 rating each day. An app. Voice notes on your phone. The best method is the one you'll actually use.

**Look back at old notes.** Read what you wrote a month or two ago. You'll likely be surprised at how far you've come. Healing happens slowly, so looking back helps you see the big picture.

 

## 9. When to Ask a Professional for Help

Grounding techniques are very helpful, but they are not a replacement for professional help. Know when to reach out.

**If dissociation is messing up your daily life,** your job, your relationships, or your ability to take care of yourself, then that's a sign you need more support. You deserve help beyond self-help techniques.

**If dissociation feels dangerous, get help right away.** Are you dissociating while driving? While using machines? While caring for kids? Are you having thoughts of hurting yourself? Call a crisis line or a mental health professional immediately.

**Look for a trauma-informed therapist.** Not all therapists know about complex trauma. Look for someone who mentions CPTSD, trauma therapy, EMDR, somatic therapy, or Internal Family Systems (IFS). Leaf Light Therapy in Ontario would be your best choice.

**Medication might help too.** Sometimes trauma responses are linked to brain chemistry. A psychiatrist who understands trauma can see if medication might help alongside therapy and grounding.

**Getting professional help is not a sign of weakness.** CPTSD is a serious condition that came from serious experiences. Asking for help shows strength, not weakness. You wouldn't try to fix a broken bone by yourself. Your mental health deserves the same care.

 

## 10. Healing for the Long Run

Grounding techniques are essential tools. But long-term healing from CPTSD needs more. Think of grounding as the foundation, not the whole house.

**Take care of your body every day.** Real self-care is not just bubble baths. It's regular sleep, healthy food, movement, and activities that truly recharge you. Your nervous system heals better when your basic needs are met.

**Learn what triggers you.** As you heal, you'll get better at noticing which situations, people, or feelings tend to cause dissociation. This is not a flaw. It's you learning how your own system works.

**Be kind to yourself every day.** CPTSD often comes with a mean inner voice. Learning to speak gently to yourself is a powerful healing tool. You are doing the best you can with what you've been through.

**Do things that make you feel alive.** For some people, that's art, music, or writing. For others, it's being in nature, spending time with animals, or moving their body. Find what makes you feel truly connected to life.

**Remember: healing is not about going back to who you were before the trauma.** It's about becoming a new version of yourself. Someone who carries the hard experiences but is not ruled by them. You are not trying to erase your past. You are building a present and a future where you can thrive.

## 11. What to Do When Grounding Makes Dissociation Worse

Grounding does not work the same way for everyone. For some people with trauma or dissociation, focusing closely on bodily sensations, closing the eyes, deep breathing, or turning attention inward can initially increase discomfort or disconnection.

If a grounding exercise makes you feel more detached, overwhelmed, panicked, or unsafe, you do not have to force yourself to continue. Try shifting your attention outward instead, following the below steps:

- Open your eyes
- Look around the room
- Name objects
- Describe colors
- Touch a textured object
- Stand up
- Walk slowly
- Talk to someone you trust
- Orient yourself to the date and location

## 12. Frequently Asked Questions

**Q1: What are the best grounding techniques for dissociation?**  
There is no single grounding technique that works for everyone. Common options include sensory grounding, describing your surroundings, feeling your feet against the floor, gentle movement, counting exercises, and orienting yourself to the present date and location.

**Q2: What is a grounding exercise for dissociation?**  
A grounding exercise for dissociation is a practical activity that helps you reconnect with the present moment and your immediate environment. Examples include the 5-4-3-2-1 sensory exercise, naming objects around you, pressing your feet into the floor, and describing where you are.

**Q3: How long do grounding techniques take to work?**  
Usually just a few minutes. Some people feel better within 30 seconds. Others need 5-10 minutes. With practice, they tend to work faster because your brain learns the pattern. \[1\]

**Q4: What if grounding techniques don't work for me?**  
Try different ones. Some people do better with body techniques, others with mind techniques. Grounding might not fully stop dissociation, but it can make it less intense. If nothing helps, that's a sign to reach out to a professional like Leaf Light Therapy. \[2\]

**Q6: Can I stop dissociation before it starts?**  
Sometimes yes. As you learn your early warning signs and triggers, you can ground yourself early. Doing grounding exercises a few times each day, even when you feel fine, also helps keep you more present overall. \[3\]\[5\]

**Q6: Is dissociation the same for everyone with CPTSD?**  
No. It looks different for different people. Some feel disconnected from their body. Some feel emotionally numb. Some have memory gaps. Some feel like the world isn't real. Your experience is valid even if it's not the same as someone else's. \[4\]\[8\]

**Q7: How often should I practice grounding?**  
Practice regularly, not just during dissociation. Doing grounding exercises 2-3 times a day when you're calm helps build the pathways in your brain. Then the techniques work better when you really need them. \[3\]\[5\]

**Q8: Can grounding replace therapy for CPTSD?**  
No. Grounding is a valuable coping tool, but it's not a replacement for trauma therapy. Think of it as part of a bigger plan that may also include therapy, medication, and lifestyle changes. You may contact Leaf Light Therapy to get to know more about how therapy can help to heal dissociation in CPTSD. \[8\]

**Q9: What's the difference between grounding and mindfulness?**  
They are related but different. Mindfulness means watching your thoughts and feelings without judging them. Grounding means connecting to the physical world right now. For trauma survivors, grounding is often safer to start with. Mindfulness can sometimes bring up difficult emotions before you're ready and can actually destabilize. \[7\]

**Q10: Why do I dissociate even when I'm not in danger?**  
Your nervous system learned dissociation as a protection during past trauma. Now it can get triggered by things that remind your brain of that trauma, even when you are safe. It's not your fault. It's just how your brain learned to protect you. \[4\]\[8\]

**Q11: Can children use these techniques?**  
Yes. Many of these techniques work great for kids, especially the ones using senses. The 5-4-3-2-1 technique, holding ice, or touching different textures are all kid-friendly. Use simple words and make it playful. \[9\]

**Q12: Will I always need to use grounding techniques?**  
Most people find they need grounding less often as they heal. But having the skills available is always useful, even years later. As you process trauma and build safety, dissociation usually happens less. But you'll always have these tools in your back pocket. \[1\]\[8\]

 

## About the Author:

[Li Li, Registered Psychotherapist](https://leaflighttherapy.ca/about?hsLang=en)in Ontario. Integrating psychoanalytic psychotherapy and trauma-informed modalities such as EMDR, Sensorimotor, IFS, EFT, for relationship issues and complex PTSD trauma therapy.

**Book a free consultation and start your healing journey today.**

 

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---

## References

\[1\] Out of the Storm CPTSD Forum. (2018). How long do dissociative episodes last? Retrieved from [https://www.cptsd.org/forum/index.php?topic=9440.0](https://www.cptsd.org/forum/index.php?topic=9440.0)

\[2\] Bray, S. (2026). Why doesn't grounding work for me? 5 powerful alternatives for ND & trauma-sensitive brains. Suzette Bray, LMFT. Retrieved from [https://www.suzettebray.com/why-doesnt-grounding-work-for-me/](https://www.suzettebray.com/why-doesnt-grounding-work-for-me/)

\[3\] Amend Treatment. (2025). Dissociation, depersonalization & derealization in women. Retrieved from [https://amendtreatment.com/dissociation-depersonalization-derealization-in-women/](https://amendtreatment.com/dissociation-depersonalization-derealization-in-women/)

\[4\] Ford, J. D., & Courtois, C. A. (Eds.). (2021). Treating complex traumatic stress disorders in adults: Scientific foundations and therapeutic models (2nd ed.). Guilford Press. \[Referenced via CNKI abstract on CPTSD research - van der Hart et al., 2005\] Retrieved from [https://scholar.oversea.cnki.net/en/Detail/index/GARJ2013/SJPD13012100028715](https://scholar.oversea.cnki.net/en/Detail/index/GARJ2013/SJPD13012100028715)

\[5\] Amend Treatment. (2025). CPTSD emotional flashbacks in women: Grounding & stabilization. Retrieved from [https://amendtreatment.com/cptsd-emotional-flashbacks-women/](https://amendtreatment.com/cptsd-emotional-flashbacks-women/)

\[6\] Williams, K. (2006). A comparative experimental treatment outcome study: Female survivors of sexual assault suffering from posttraumatic stress disorder, depression, and trauma-related guilt. Trinity Western University. Retrieved from [https://francineshapirolibrary.omeka.net/items/browse?tags=Sexual+Assault](https://francineshapirolibrary.omeka.net/items/browse?tags=Sexual+Assault)

\[7\] Warislohner, F. (2024). Mindfulness and grounding techniques have many similarities. Life Shift ABA. Retrieved from [https://www.linkedin.com/posts/lifeshiftaba\_mindfulness-and-grounding-techniques-have-activity-7266152203474595840-YTXf](https://www.linkedin.com/posts/lifeshiftaba_mindfulness-and-grounding-techniques-have-activity-7266152203474595840-YTXf)

\[8\] Schwartz, A. (2015). C-PTSD and dissociation: What is the link? Psych Central. Retrieved from [https://psychcentral.com/pro/complex-ptsd-and-the-realm-of-dissociation](https://psychcentral.com/pro/complex-ptsd-and-the-realm-of-dissociation)

\[9\] Reach for Tomorrow Ohio. (n.d.). Grounding techniques for kids and teens. Retrieved from [https://www.reachfortomorrowohio.org/uploads/7/6/2/8/76281565/ptsd\_trauma\_coping\_skills\_-\_selflovewithgrace.pdf](https://www.reachfortomorrowohio.org/uploads/7/6/2/8/76281565/ptsd_trauma_coping_skills_-_selflovewithgrace.pdf)

\[10\] Leaf Light Therapy (2025). What Can I Do to Stop Dissociation from Complex PTSD Trauma Symptoms?. Independently Published. Retrieved from [https://leaflighttherapy.ca/en/blog/dissociation-in-complex-trauma](https://leaflighttherapy.ca/en/blog/dissociation-in-complex-trauma?hsLang=en)

\[11\] Remmers, J. (2025). From disconnected daze to connected days: A CPTSD recovery guide. Independently Published. Retrieved from [https://www.thriftbooks.com/w/from-disconnected-daze-to-connected-days-a-cptsd-recovery-guide\_jennea-remmers/56121258/](https://www.thriftbooks.com/w/from-disconnected-daze-to-connected-days-a-cptsd-recovery-guide_jennea-remmers/56121258/)

 

 

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[![Deep blue sea healing complex trauma ptsd therapy in Toronto via integrated therapy](https://leaflighttherapy.ca/hs-fs/hubfs/New%20Webp/502joe-1MAH-69SKgU-unsplash_12.webp?height=200&name=502joe-1MAH-69SKgU-unsplash_12.webp)](https://leaflighttherapy.ca/en/blog/treating-complex-post-traumatic-stress-disorder-cptsd-a-comprehensive-guide-from-physical-symptoms-to-relationship-repair-includes-a-reading-list?hsLang=en)

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## [Healing CPTSD: A Comprehensive Guide for Therapists: From Somatic to Relationship (Including a Reading List)](https://leaflighttherapy.ca/en/blog/treating-complex-post-traumatic-stress-disorder-cptsd-a-comprehensive-guide-from-physical-symptoms-to-relationship-repair-includes-a-reading-list?hsLang=en)

![Picture of Li Li, Relationship and Trauma Therapist](https://app.hubspot.com/settings/avatar/57aa22cfe801e281e51267c10de6ebfc) [Li Li, Relationship and Trauma Therapist](https://leaflighttherapy.ca/en/blog/author/li-li) 

 4/2/26, 6:20 PM

This post is for CPTSD therapists and experienced clients. I will first summarize what I personally...

[Read more](https://leaflighttherapy.ca/en/blog/treating-complex-post-traumatic-stress-disorder-cptsd-a-comprehensive-guide-from-physical-symptoms-to-relationship-repair-includes-a-reading-list?hsLang=en)

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---

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Office Locations:  
**Toronto**: 15 Wellesley St. W, Toronto,  located between Bay Street and Yonge Street. Close to major subway stations (4-minute walk from Wellesley Station, 10-minute walk from Bay Station, College Station, Bloor-Yonge Station, and Museum Station).  
**Mississauga**: 1599 Hurontario Street, Mississauga/Oakville, located right beside QEW and Hurontario.

**Oakville:** 710 Dorval Dr. Oakville, right at QEW/Dorval Dr.

**Monday - Friday**: Online therapy available.

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