Now, let s practice some techniques to protect against not getting triggered or dissociated. Writing in a journal can be very helpful. If you d like to, take notes of what certain phrases or pictures remind you of. Later, with the help of a support person, you can try to figure out what the possible trigger might have been. Writing can also help some people integrate, because different alters can see or will know what is being written .
Pictures can help also.
To stay present , take deep breaths and try to feel the chair you are sitting on and the floor under your feet. Feel the floor under, stamp your feet and stand up and sit down if you have to, moving can help. Shake your head around. Take several breaths deeply or try and control your breathing, speeding it up or slowing it down. Trust your instincts and try to take the best care of yourself that you can.