In my second audio on dissociation, I'm going to offer you a technique for grounding if you are prone to dissociation, which will hopefully be helpful. But before I do that, I just want to talk a bit more about the confusion around dissociation and how there can be an overlap with ADHD, but also, yeah, sometimes dissociative symptoms are wrongly linked to ADHD. So as I mentioned, dissociation can cause all kinds of different problems, problems around processing speed, processing information, thoughts or feelings. People can feel very distressed, or equally very comforted in that dissociative state. However, what's very common is an impact whilst dissociative, on the ability to focus and concentrate. I feel that's important to mention that.But also, one might experience a dissociative fugue, or amnesia, where we have these pockets of poor recall. So you can see how there's, you know, there starts to be a potential overlap. But whilst ADHD can affect many of us, as can trauma, there is quite a high prevalence of people who have ADHD, who have also experienced trauma. So it may be that the two problems are overlapping. I think, again, that's also quite important to say. But yeah, be careful, I think when somebody starts talking about concentration and poor focus, to assume that that is definitely likely to be something related to ADHD, because it might not, that person might have a trauma history that's unresolved. And dissociation is like a way of coping as I've stated.Okay, so I'm going to offer you a strategy now, something that can potentially help you to ground and be more in the moment. Aside from people who dissociate, there's a lot of evidence, which supports mindfulness, and that we are happiest and feel more content when we are in the moment. If we're worrying about the future, we are in the future, if we're dwelling on the past, we're in the past, we're not in the moment. So it can affect us in relation to rumination as well. But when dissociative, we are disconnected from our thoughts and feelings to a degree, there's a spectrum and a scale for that, obviously. But it's just a really simple technique we use to help people get back into the moment, and hopefully to focus outward, and that's a technique called the 54321 technique.It's dead simple, and it tries to encourage people to stimulate the senses. So I'll get you to notice five things that you can see. Now it's very common for people to just give objects a cursory glance, I would encourage you, instead to make it much deeper than that, to really focus on those five objects. Notice subtle nuances or things that you might not have noticed before about that object, really see them. Four things you can touch, and then touch them, feel the texture of the chair, and what your phone case feels like. Three things you can hear. Personally, I encourage people to listen outside of the room to search a bit harder for that sound. And the more we do that, the more we come back into our bodies. Two things you can smell. There is quite a lot of evidence in trauma work, that smell goes straight to the back of the brain and can be incredibly grounding and familiarizing. And personally, I prefer this version, which is one reason why you're doing what you're doing right now.Equally, that could be one positive thing about yourself or something like that, but I find that a bit I'm irritating, but that's just my view. One reason why we're doing what we're doing right now, because we could have been about to do something and then got lost in a daydream or were zoning out, which is another common occurrence when dissociative. So remember, it's pretty normal to do it. It's quite common. But yeah, if you do notice any of those sorts of dissociative symptoms I've described, or just if you're not feeling particularly present, then 54321 is a really good way of just bringing yourself back. Five things you can see, four things you can touch. Three things you can hear. Two things you can smell. And one reason why I'm doing what I'm doing right now.