Self-Orientation for Dissociation: How to Notice

In this episode, Gregory shares a practical self-orientation exercise designed to help when dissociation makes the world feel distant during everyday tasks. Listeners follow clear steps they can try immediately, such as naming objects or noticing sensations, to reconnect with the present moment. The method draws from real experiences with complex trauma and stays simple enough for daily use without extra preparation. Gregory explains how trauma affects attention and why focusing on external details interrupts the internal loop that keeps people disconnected. The episode also covers supporting research while offering a repeatable habit that builds steadier awareness over time.

What You'll Learn:
• Regain presence faster during ordinary moments of dissociation
• Use simple sensory anchors without special tools or settings
• Shorten dissociative episodes through repeatable daily practice
• Understand trauma responses without needing deep analysis
• Build consistent grounding skills that fit into routines

Key Insights
• Dissociation often starts with small internal shifts before expanding
• External naming interrupts survival circuits more effectively than thinking
• Real objects like sinks or towels provide immediate stabilizing input
• Trauma narrows awareness while orientation widens it gradually
• Consistent repetition strengthens the return to the present moment

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Trauma and Recovery by Judith Herman
• Guidelines from the International Society for the Study of Trauma and Dissociation
• EMDR International Association training materials on grounding

Coming Up Next
Tune in next time to explore another accessible skill that supports nervous system regulation during daily challenges.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

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