Feeling not grounded, out of your body, or not connected? Here are some quick ways to help you ground yourself and be in the present. These can be used whenever dissociation shows up in your life.

1. Count the number of objects in the room you are in.
2. Have favorite CD or song available, on an MP3 player or phone.
3. Have a favorite smell available to sniff to ground you.
4. Take your shoes off and run them into the floor, as if they were roots in the ground.
5. Have a favorite comforting object with you all the time, to hold if you need to.
6. Take a tennis ball and rub it under your feet, pressing it into your arches as you do.
7. Hold ice.
8. Remember, now is not then. Have a phrase that you use to remind you of TODAY.