Subject: Dissociation
Tools for tension and dissociation
A weighted blanket or strongly smelling scent; there are all kinds of handy tools that can help you stay in the ‘here-and-now,’ or return to it. And to help you feel calmer.
Below is a series of tools that can be helpful in dissociation en spanning. This overview was also made possible thanks to the input of people who use these substances themselves or utilize them in their work as care providers.
What works for whom differs per person and situation. By experimenting with different tools, you discover what helps you.
Acupressure ring
If you suffer from dissociation or restlessness, using an acupressure ring can be a useful tool. It can help you shift your attention and reduce tension.Â
Acupressure rings are elastic metal rings that can be worn on different places on your fingers. The rings have small, raised points that exert pressure. You can also move them back and forth as a massage.
More about dissociation
Breathing tools
There are various devices and tools that help slow down your breathing and heart rate, which lowers your stress level.Â
For example, there is the Somnox, a breathing and sleep robot made of soft material. You can hold this against you when you go to sleep. The device makes breathing movements at a calm rhythm, and can also play soothing sounds.
You also have the Moonbird, a small, soft device that you can hold in your hand. It calculates your ideal breathing rhythm and guides you through it. You can choose from various programs such as breathing rhythm and duration.
Of Hoberman Sphere, also known as the breathing ball, can be made larger and smaller during inhalation and exhalation. It promotes concentration and an awareness of the breath.
You can also make use of a sports watch or a mobile phone with vibration function to do breathing exercises.
Aromatherapy / Essential oils
Aromatherapy is treatment using scents derived from liquid plant extracts called volatile or essential oils. Scents of essential oils directly find their way to the brain.
Lavender, jasmine, and chamomile can have a calming effect and help reduce stress and anxiety. Cedar is helpful for grounding. Geranium and marjoram oils can offer comfort and a sense of security. Citrus oil can have a positive effect on mood. People also have good experiences with cajeput oil and frankincense oil.
Pressure vest
A pressure vest is a type of inflatable body warmer. It provides even pressure to the upper body. This can have a calming effect, provide a grounded feeling, and improve body awareness.
The vest is made of nylon and contains air chambers. You can inflate it with a hand pump.
Drip tray and hourglasses
A drip track is a visual hourglass. Watching the dripping and colored oil can have a calming and regulating effect. Watching an hourglass does too.
Fidget toys
Fidgetingfidget), holding something in your hands can help with restlessness, being more in the here and now, and concentration.
Of fidget cube is a vinyl cube. The fidget cube has buttons, switches, turntables, and sometimes other materials to keep your hands busy.
There is also the fidget spinner, the fidget spinner. This is made of plastic, wood, or metal with a central ball-bearing axis.
Popping soap
Crackle soap helps stimulate different senses at the same time: smell, touch, and hearing. The soap starts to crackle as soon as it comes into contact with the skin. Rub it out slowly.
Strong odors
Smelling strong scents can be very helpful for dissociation, both when you lose connection and as a preventative measure. Think of ammonia, Dettol, or tiger balm.
Cold water or ice
Cold water or ice is widely used, especially to return to the present moment. For example, by drinking a glass of cold water or eating a ice pop, ice cubes hold in the hands or place around the neck, or crushed in a tea towel.
You can also ice cubes hold in a metal bowl on your lap, or use an ice pack. You can also cold shower or fill a facial steamer with cold water.
Stuffed animal or security blanket
Stuffed animals and security blankets can provide a sense of security and comfort. Touching stuffed animals, stroking them, can lower your cortisol levels. Perhaps there is a familiar scent.
There are also stuffed animals specifically for stress and anxiety, such as weighted stuffed animals and aromatherapy stuffed animals. For some people, carrying a little fluff ball and holding it every now and then also works.
Sensory ball
When you experience dissociation, you often have more difficulty experiencing contact with your body and your surroundings. You may feel numb. Sensory balls can help you bring your attention to the here and now through tactile stimulation and make you more aware of your body.
Fidget balls are small, rubbery balls with various textures. You can squeeze them with your hands or roll them between your hands. For some people, it works well to rub a fidget ball against the skin or move it over different parts of their body to feel the texture.
Sensory music pillow
An interactive sensory music pillow can help reduce stress and restlessness and make it easier to fall asleep. The pillow uses vibrations and sounds and responds to your movements. It is filled with fiberfill, an anti-allergic material. You can connect the music pillow to a music source such as a television, phone, or tablet. Two mini-speakers are built into the pillow, audible only to the user.Â
When you pick up the music pillow, it starts playing. You control the volume with movements. When you put the pillow down, the music and vibration stop automatically. You can lie on it, hold it in your lap, or press it against you.
Spike cushion
An acupressure mat can be used for stiff muscles, sleep problems, and rheumatic complaints, among other things. The mat with sharp acupressure points ensures that your blood circulation is activated. The brain perceives a pain stimulus and therefore produces substances: endorphins and oxytocin. These can provide relaxation and less pain.
You can also cut an acupressure mat into strips so that you can use them for different parts of your body.
Weighted sleep mask
For tension around the eyes, a weighted sleep mask could help. Through acupressure stimulation, it can help relax your nervous system. It can also help you fall asleep and sleep more deeply.
Weighted blanket and sleep tunnel
Using a weighted blanket can be helpful if you suffer from sleep problems, dissociation, anxiety, tension, and restlessness in your body. A weighted blanket is often filled with small plastic granules or glass beads. They provide even pressure across your entire body.Â
This is how muscles and joints are touched. This stimulates the production of hormones that can provide a relaxed and calming feeling. You may experience a sense of security. This can contribute to better sleep.
You can also sleep tunnel use. This is a cross between a weighted blanket and a sleeping bag. It is a soft cover that you slide around your mattress, and which folds tightly around your body.
Sand or pit bags
Sandbags can be very helpful for (continuously) feeling your body and for grounding. You can place them on your legs, belly, arms, head, and feet.
It can also be nice to play catch with sandbags to get more into the here-and-now.Â
Sour or spicy candy
Sour or spicy candies can help quickly stimulate your senses, especially taste. You can also get them in spray form. But you can also use candies for their texture, for example, popping candy.
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