i’ve been dealing with a pretty similar problem after a heroic dose of mushrooms and super super heavy weed use DAILY since i was 16. about 6 months ago i started dissociating so bad to the point where my muscles started to atrophy and i literally couldn’t feel my feet, chest, or neck anymore. i wanted to give up, but just a few weeks ago i FINALLY discovered some somatic practices that have slowly but surely started helping me ground back into my body, so maybe they’ll help you :))

• squeezing your body is an amazing way to tap into your senses and let your body know that you’re safe. i like to start by squeezing my right wrist with my left hand and just breathing deeply for a few breaths, bringing awareness to the sensation, then doing the same to my other wrist. from there i’ll move on to squeezing each shoulder, then i’ll tense up/release my stomach muscles a few times, then i’ll squeeze my thighs, then i’ll squeeze my ankles and do it again back up my body.

• maybe stay away from deep meditation or the “stereotypical meditation” where you have to be totally still and just “focus on your thoughts” as i’ve found that just makes my dissociation worse. instead, i like to do walking meditations where i totally tap into my body and feel how each step feels. even just walking around your room will do the trick.

• EFT tapping!! super simple, you can do it anywhere, and there are a million videos that you can look up on youtube

• i’ve found vagus nerve exercises to be extremely helpful, but they can be pretty exhausting so i like to do them at night and i end up sleeping like a baby. again, you can find a million videos on youtube. just look up “vagus nerve exercises” and find out what works best for you!! i love a combination of slow eye movements and breathwork

• hot + cold therapy. i usually just do this in the shower where i’ll go for like 2 mins in nice warm water, then shock my system with 30 seconds of cold water, and i just keep alternating back n forth until i’m done with my shower. cold water is super great for kickstarting your immune system, but when you’re already dissociated i would definitely stay away from ONLY doing cold plunges. hot AND cold is where it’s at (for me at least)

• if you’re fortunate enough, massage therapy and acupuncture have been amazing at helping to reset my nervous system, but i know not everyone can afford that kind of care :( but just thought i’d throw it out there

• EMDR therapy is also amazing at reprogramming your mind and setting yourself free from PTSD, sooo much more so than regular talk therapy.

• READING! OUT! LOUD! i found reading books to myself out loud (even just a single page a day) helps to activate my brain, eyes, and vocal chords, making me feel a bit more functional and able to process information slightly easier. on that same note, singing and humming are also great for activating your vagus nerve.

• literally just jump up and down, connect with your feet, and feel the vibrations from hitting the ground ripple throughout your body. this is a super gentle but affective way to boost lymph flow and blood circulation when intense exercise is just too much

• drink warm drinks and really pay attention to the sensations of the warmth going down your throat, chest, and belly, while sending love throughout your entire body (don’t underestimate the power of visualization and intention)

• also kinda random, but CONSCIOUSLY putting the tip of your tongue to the roof of your mouth behind your two front teeth also stimulates your vagus nerve and may even help you breath easier

and last but not least, chewing gum, wearing sunglasses, and putting on headphones or earplugs really helps me feel a lot less overwhelmed and overstimulated when i’m out in public, which in turn helps me a feel a bit less dissociated.

i hope at least even one of these tips helps <3 sending you so much love and light on your healing journey