Choose one or two ways to reconnect
Use your surroundings, body, movement, or another person to reconnect with what is here now.
Do something that confirms you are here.
- look around and name where you are;
- say the day or time aloud;
- notice what you can see and hear;
- feel what is supporting your body;
- press your feet into the ground;
- stand, walk, stretch, or change position;
- touch a familiar object;
- drink water;
- move to another environment; or
- speak with another person.
You do not need to perform every technique. Select one or two actions that fit the situation and notice whether they increase connection.
If inward attention makes things worse
Keep your eyes open and stay outwardly oriented. Use visible objects, sounds, movement, another person, or a safer setting instead of breathing or bodily focus.
Stop or change the method if disorientation or overwhelm increases. Reconnection should help you become more oriented and connected, not less.