Tools for Dissociation
Listen to the Episode Now
If this post resonates with you or makes you feel something, share it with a friend! My hope is that we can keep this important conversation going long after the post is over.
In this episode, we’re diving headfirst into practical tools to deal with dissociation —the kind of techniques that are handy to have when you feel like your brain and body feel like they’re speaking two different languages.
But don’t worry, I’m not just handing out “5 Easy Steps” like another Pinterest pin. You’ll also hear about why grounding exercises matter—especially for those of us who’ve perfected the art of rolling our eyes at anything remotely woo-woo. (Spoiler alert: I’ve been there, too.) This is about building real skills to help you feel just a little more at home in your body.
In this episode, I’m talking about:
Practical tools for managing dissociation and grounding yourself in the moment.
The 54321 grounding exercise.
Deep breathing as a simple, effective way to center yourself using slow, intentional breaths.
Body scans to notice and describe physical sensations neutrally.
How to use Progressive Muscle Relaxation (PMR).
Using grounding objects to bring attention to touch sensations.
Grounding statements to identify neutral facts about your environment and yourself to stay present.
The importance of building tolerance for being in your body gradually to reduce reliance on distractions.
How somatic awareness helps process emotions and experiences beyond what words can capture.
How dissociation is often tied to past or preverbal experiences stored in the body.
Using body awareness to identify emotions and respond effectively in interactions.
Tweetable Quotes
"Dissociation is just sort of like what it sounds like: dissociated from whatever's going on." - Rachelle Heinemann
"Our bodies hold everything in that is important." - Rachelle Heinemann
"There has to be some wiggle room to be able to open yourselves up and try something new." - Rachelle Heinemann
"If you eye roll too much, or if you use sarcasm through all of this, then you completely cut off yourself from your internal somatic experience." - Rachelle Heinemann
"Your body will often have the answers way before your brain does." - Rachelle Heinemann
Resources
Looking for a speaker for an upcoming event? Let’s chat!
Now accepting new clients! Find out if we're a good fit!
Related Episodes
Episode 119. Eating Disorders Don’t Have a Look
Episode 74. The Best Advice You’ll Ever Get
Episode 69. High Functioning Eating Disorders
Episode 49. Attachment Styles and Food Relationships with Dr. Sarah Chipps
Episode 27. Eating Disorders and the Mind/Body Disconnect with Danielle Novack, Ph.D
Newsletter update: If you’re not already signed up for my newsletter, then I’m not sure what you’re waiting for! I’m ✨obsessed ✨ with it. In an effort to keep things fun and fresh, we’re going to monthly newsletters rather than weekly. If you have any feedback on what you want to see in the newsletters, reply back to one or send me a message!
Grab my FREEBIE!: As you navigate recovery, you may be feeling like something is missing. You're doing a lot of work challenging yourself with the food, your body, and exercise. You're probably working on lots of other things at the same time, like stuff at work or relationship issues.
But, still, something doesn't feel like you're getting to the bottom of it. Grab my free journal prompts below and begin to work through the emotions of healing.
Subscribe & Leave A Review!
If you enjoyed this episode, you can show your support by leaving a review, subscribing, or sharing with someone who may need help. Click here to open this show in iTunes and leave a five star rating and review.