This is an example of a grounding technique that I had to figure out because the common one (5 things you can see, 4 things you can touch, etc.) one doesn’t personally work well when I am having a psychotic moment and cannot tell exactly what is real and what isn’t, so this is what I do!

Count all objects in room

Make a mental note of everyhting that is in the room you are in. Count them, point out where they are.

Describe every object in great detail

Tell yourself everything you notice about every object and say it out loud or in your head.

Ex. If you have a candle in front of you, make note of the color, shape, if it has any dried wax, if it is in a clear jar, etc. EVERY small detail you can. Move on to the next object until you identify EVERYTHING you can see. This way you know exactly what everything looks like and if it changes or not. (Something I struggle with is knowing if an object is really what I remember it exactly looking like).

Identify every noise you hear

What do you currently hear in the room you are in? Do you hear a fan? The AC? Wind? Try listening to these noises individually until you can find a source for each one, and then you can further identify ones you cannot find a source for. If these noises change, try finding the solution why they could have changed, this way you can know for sure if it is real or not.

Keep the lights on

Sometimes turning off the lights can make your vision worse, making it harder for your brain to process what you’re looking at. Often times, lots of people without related disorders can also mistake objects for other things in the dark, so sometimes it helps to see things as clear as possible rather than trying to hide it with darkness. Sleep with a sleep mask if necessary so you can take it off and see clearly at any time.

Try staying calm

I know this part is very difficult, but freaking out usually makes it worse and just creates more fear. Try breathing a deep breath, holding for 7 seconds, and breathe out for 8. Remind yourself that this episode will pass, you are safe. Reach out to a friend if needed, and practice further exercises that can help lower anxiety and your heart rate, even if it feels it isn’t helping at all.