I Feel Numb or Disconnected
You might feel as though you are moving through the day without really being part of it.
The room may seem distant. Your thoughts may feel foggy. Your body might feel heavy, empty, unfamiliar or far away.
You may know that something has happened, but you cannot seem to feel anything about it.
You may feel as though you are watching yourself complete tasks rather than fully experiencing them.
You do not have to work out why this is happening right now.
You do not need to force yourself to feel happy, sad, calm or anything else.
For the next few minutes, the goal is simply to help you notice that you are here.
You can start with something very small.
Image Suggestion — Hero Image:
A peaceful, realistic scene beside a window with a person’s hands resting gently on a table. Include a cool glass of water, textured fabric, several smooth stones, a few mosaic tiles and soft Australian native greenery. The person’s face does not need to be visible. Use warm natural light and create a quiet, steady, non-clinical atmosphere.
Alt Text:
Hands resting on a table beside water, textured fabric, smooth stones and mosaic tiles in soft natural light.
Start Here: A 60-Second Return
You do not need to complete a long exercise.
Try these steps slowly.
You can stop whenever you have done enough.
1. Find One Clear Object
Keep your eyes open if that feels comfortable.
Look for one object near you with a clear shape, colour or outline.
It might be:
A door
A lamp
A cup
A window
A tree
A book
The edge of a table
Something blue
Something round
Look at its outline.
Notice where the object begins and where it ends.
You do not need to admire it or feel anything about it.
Just notice that it is there.
2. Press Into Something Solid
Place both feet on the floor.
If your feet cannot reach the floor, press your hands into the chair, bed, wall or table.
Notice the pressure.
You can say:
“The floor is underneath me.”
“The chair is holding my weight.”
“My hands are touching the table.”
You do not have to feel fully connected for this to count.
3. Say Three Present-Day Facts
Use simple facts that do not require emotion.
For example:
“My name is ______.”
“I am in ______.”
“Today is ______.”
You could also add:
“Right now, I am looking at ______.”
The facts do not have to make you feel instantly different.
Saying or reading them is enough.
4. Take One Sip of Water
Notice whether the water is cool, warm or room temperature.
Feel the glass or cup in your hand.
Follow the feeling of the water through your mouth and throat.
You do not need to take a deep breath.
You do not need to close your eyes.
Take one sip.
Then decide whether you would like another.
You have already done something.
You do not need to do this perfectly.
Looking around the room, naming familiar objects, noticing the date and feeling the support of a chair or floor are recognised grounding approaches that may help bring attention back to the present moment.
Image Suggestion — Start Here Section:
A simple overhead image showing a glass of water, two feet resting firmly on a rug, one hand touching the edge of a wooden table and a small handwritten card reading, “I am here.”
Alt Text:
A glass of water, feet resting on a rug and a hand touching a wooden table beside a card that says I am here.
First, Make the Next Few Minutes Safer
Feeling disconnected can make it harder to concentrate on what you are doing.
Before continuing, quietly check where you are.
Are you:
Driving?
Cooking over heat?
Using knives or power tools?
Standing near water?
Carrying something heavy?
Supervising a child or animal?
Doing something that needs your full attention?
Stop when it is safe to do so.
Sit or stand somewhere steady.
Switch off appliances or machinery.
Put sharp or hot objects down safely.
Move away from roads, water or anything else that could be dangerous while you feel distant.
You are not being dramatic.
You are simply making the next few minutes easier to manage.
You do not have to solve the rest of the day.
Just make this moment safer.
Image Suggestion — Immediate Safety:
A calm indoor space with a comfortable chair placed away from a kitchen stove and workshop tools. Show appliances switched off, tools safely placed on a bench and a clear place to sit. Avoid warning symbols or frightening imagery.
Alt Text:
A quiet chair in a safe indoor space with cooking appliances switched off and tools placed securely on a bench.
Choose One Way to Reconnect
You do not need to try every technique on this page.
Read the headings and choose the option that feels easiest, most manageable or least irritating.
Even a small response counts.
You might notice pressure.
You might notice temperature.
You might notice one colour.
You might notice that you moved your hand.
That is enough to begin.
Option One: Give Your Body Clear Pressure
Gentle but noticeable pressure can give your attention somewhere definite to land.
Choose one action:
Press your feet firmly into the floor for five seconds.
Push both palms gently against a wall.
Hold a cushion against your chest or stomach.
Wrap yourself in a blanket.
Sit with your back supported by a wall or chair.
Press one hand firmly into the other.
Slowly squeeze and release a rolled towel.
Place a folded blanket across your lap.
Press your palms against the top of your thighs.
Hold the sides of the chair.
Do not push hard enough to cause pain.
Notice where the pressure begins and ends.
You can say:
“I can feel pressure in my hands.”
“I can feel the floor beneath my feet.”
“My back is touching the chair.”
“I am sitting here right now.”
You are not trying to force yourself to feel an emotion.
You are giving your body one clear piece of information.
Sometimes numbness builds quietly over time.
You do not need to understand the whole build-up before taking care of the moment you are in.
Image Suggestion — Physical Pressure:
A seated person shown from the shoulders down, gently holding a cushion against their body with both feet resting on the floor. Use relaxed everyday clothing and soft home lighting.
Alt Text:
A seated person holding a cushion gently while keeping both feet firmly on the floor.
Option Two: Use a Safe, Noticeable Sensation
Choose a sensation that is easy to notice but not painful.
You could:
Hold a cool drink.
Place a cool, damp cloth on your hands or face.
Wash your hands with comfortably warm water.
Rub a textured piece of fabric between your fingers.
Hold a smooth stone.
Hold a wooden object.
Pick up a ceramic tile.
Smell soap, coffee, citrus peel or familiar hand cream.
Eat a mint.
Eat a small piece of crunchy food.
Put on soft socks or a textured jumper.
Run your fingertips over a towel.
Hold a warm mug.
Describe the sensation using plain words:
Cool.
Warm.
Rough.
Smooth.
Heavy.
Light.
Soft.
Firm.
There is no correct thing to notice.
Do not use anything painfully hot, freezing, sharp or likely to injure your skin.
The purpose is to give yourself something safe and clear to notice.
It is not to shock, frighten or punish yourself.
Image Suggestion — Safe Sensory Objects:
A flat lay of safe sensory objects including a cool glass, folded linen, a smooth stone, a wooden shape, citrus peel, a soft jumper and ceramic mosaic pieces. Use warm neutral colours and realistic textures.
Alt Text:
Safe sensory objects including fabric, smooth stones, wood, citrus peel, water and ceramic mosaic pieces.
Option Three: Give Your Muscles a Small Job
You do not need to exercise.
You do not need to raise your heart rate.
Choose one slow and deliberate movement:
Lift your shoulders and let them drop.
Press your heels into the floor and release.
Open and close your hands five times.
Reach both arms forward and bring them back.
Stand up and sit down once.
Walk to the doorway and return.
Stamp each foot gently.
Shake out your hands.
Carry a cushion across the room.
Slowly roll your shoulders backwards.
Turn your palms upwards and then downwards.
Stretch your fingers apart.
Push your hands together and release.
Notice the beginning, middle and end of the movement.
You can count each movement aloud:
“One.”
“Two.”
“Three.”
If standing feels unsafe, remain seated.
The movement does not need to make you feel energetic.
Its only job is to give your body one simple action to complete.
Image Suggestion — Gentle Movement:
A person standing beside a sturdy chair while slowly stretching their hands and shoulders. Show clear floor space and no intense exercise equipment.
Alt Text:
A person using a sturdy chair for support while making a slow shoulder and hand movement.
Option Four: Orient Yourself With Facts
Emotions may feel unavailable right now.
Facts can still give you something steady to hold.
Say the following aloud, whisper them or read them silently:
“My name is ______.”
“I am in ______.”
“Today is ______.”
“The approximate time is ______.”
“I am wearing ______.”
“I can see ______.”
“I can hear ______.”
“The next small thing I need to do is ______.”
You can also name the objects around you:
“This is a room.”
“That is a window.”
“There is a chair beside me.”
“I can see a light.”
“I can hear a car outside.”
“I do not have to understand everything right now.”
Try not to turn this into a test.
You do not need to answer quickly.
You are not checking whether your memory is good enough.
You are simply placing a few clear markers around the present moment.
Image Suggestion — Orientation Card:
A close-up of a handwritten card with spaces for name, location, date, time, one visible object and one next action. Include a pencil, warm drink and small mosaic heart.
Alt Text:
A handwritten grounding card with prompts for name, location, date, time, surroundings and one next action.
Option Five: Find Five Ordinary Things
Look around and find:
One thing with a straight edge
One thing with a soft surface
One thing that reflects light
One thing that is completely still
One thing that makes a sound
You can point to each object.
You do not need to pick anything up.
Once you have found them, choose one object and describe it.
For example:
“The cup is white.”
“It has a curved handle.”
“It is sitting near the edge of the table.”
“There is light on one side of it.”
Ordinary details can provide a gentle route back into the room.
You do not need to feel interested in the object.
You only need to notice that it exists.
Image Suggestion — Ordinary Objects:
A realistic room containing a soft blanket, reflective spoon, straight-edged book, quiet lamp and clock. Keep the objects easy to recognise and the room calm rather than highly styled.
Alt Text:
A calm room containing a blanket, spoon, book, lamp and clock for a simple object-finding activity.
Option Six: Complete One Tiny Task
Choose something with a visible beginning and end.
You might:
Put one cup in the sink.
Fold one towel.
Open a curtain.
Put one piece of rubbish in the bin.
Water one plant.
Wash your face.
Change your socks.
Place five objects in a row.
Wipe one small surface.
Feed your pet.
Turn on a lamp.
Refill your water glass.
Put one item back in its place.
Make one piece of toast.
Move from one chair to another.
Do not turn the task into a cleaning session.
Do not make a list of everything else you should be doing.
Complete one task.
Then stop.
Look at the finished result and say:
“That task is finished.”
You do not have to feel proud of yourself.
The completed action still counts.
Image Suggestion — One Tiny Task:
A small table with one folded towel, one watered plant and a cup placed beside a sink. The home should look lived-in rather than perfectly cleaned.
Alt Text:
A folded towel, watered plant and cup beside the sink showing the completion of several small everyday tasks.
Option Seven: Borrow Some Connection Without Talking
You may not feel ready to explain what is happening.
You can still make the moment less isolated.
You could:
Sit in the same room as someone you trust.
Sit near a calm pet.
Ask someone to remain in a text conversation with you.
Listen to a familiar voice recording.
Play a familiar podcast, television program or video.
Sit in a familiar public place where other people are nearby.
Leave your bedroom door open if that feels safe.
Send one short message.
Ask someone to bring you water.
Watch someone complete a quiet activity.
You could send:
“I feel a bit disconnected. You do not need to fix it. Could you stay nearby or message me for a little while?”
Or:
“I do not feel ready to talk, but I would feel better knowing someone was there.”
You are allowed to ask for company without providing a full explanation.
You can also follow a guided activity without speaking.
You can watch someone else complete the steps until you feel ready to join them.
Image Suggestion — Quiet Connection:
Two people sitting in the same comfortable room without facing each other or having an intense conversation. One person is reading while the other holds a warm drink. Include a relaxed pet nearby.
Alt Text:
Two people sharing a quiet room without pressure to talk while a relaxed pet rests nearby.
Breathing Is Optional
Some people find slow breathing useful.
Other people feel more uncomfortable, dizzy or distant when asked to focus closely on their breathing.
You do not have to use a breathing exercise.
If focusing on breathing feels steadying, try this:
Breathe in gently without trying to fill your lungs completely.
Allow the breath to leave slowly.
Repeat two or three times.
Do not force the breath.
Do not hold it.
If breathing makes you feel worse, stop.
Return your attention to something outside your body:
Look at a clear object.
Press your feet into the floor.
Listen for a nearby sound.
Hold a textured item.
Read the words on a label.
Look for a particular colour.
Name the furniture around you.
Choose the method that helps you feel more present.
You do not need to use the method you think you are supposed to use.
Image Suggestion — Breathing Is Optional:
A person sitting near an open window with their eyes open and hands resting on a textured blanket. Include familiar objects around the room to show that outward grounding is available.
Alt Text:
A person sitting near a window with open eyes and hands resting on a textured blanket among familiar objects.
Come Create With Me: Make an “I Am Here” Pattern
This activity is not about producing artwork.
You are not expected to be creative.
The pattern gives your hands a clear, repetitive task while your attention gradually returns to the space around you.
You can use:
Mosaic tiles
Torn paper
Pens or pencils
Buttons
Coins
Leaves
Pebbles
Fabric pieces
Blocks
Bottle tops
Coloured card
Beads
Any small, safe objects
You can also draw the shapes instead of arranging physical objects.
Step One: Choose Five Pieces
Place five objects in front of you.
Count them slowly.
“One.”
“Two.”
“Three.”
“Four.”
“Five.”
You do not need to choose matching pieces.
Use whatever is nearby.
Step Two: Place the First Piece
Put the first item in the centre of your space.
Notice one fact about it.
You could say:
“This piece is blue.”
“This paper has a straight edge.”
“This stone feels smooth.”
“This button has four holes.”
You do not need to explain why you chose it.
Step Three: Add the Other Pieces
Place one item beside the first.
Continue until all five items form a:
Line
Circle
Cluster
Square
Curved path
Random arrangement
There is no correct design.
You do not need to make it beautiful.
Step Four: Touch or Point to Each Piece
Move from one object to the next.
As you reach each piece, say:
“Here.”
You can also count them again.
Notice your finger or hand moving between each object.
Step Five: Add One Piece for Today
Choose another colour, shape or object.
Place it anywhere in the pattern.
Say:
“This is the piece I placed today.”
You do not need to decide what it represents.
The act of choosing and placing something is enough.
Step Six: Decide What Happens Next
You can:
Add more pieces.
Stop after the first five.
Take a photograph.
Leave the pattern where it is.
Pack everything away.
Watch someone else continue.
Pause and return later.
Start again with different objects.
You are still participating even if you only watch.
This feeling does not always come from one moment.
For now, you only need to take care of the part that is happening today.
Image Suggestion — I Am Here Pattern:
A close-up of hands arranging five mixed mosaic tiles, smooth stones and pieces of coloured paper into a simple line. Include no complicated design or specialised equipment.
Alt Text:
Hands arranging five mosaic tiles, stones and paper pieces into a simple grounding pattern.
No Materials? Trace a Pattern Instead
Place one finger on:
A table
A blanket
A wall
Your sleeve
The palm of your opposite hand
Slowly trace:
A straight line
A circle
A square
A wave
Five small dots
Watch your finger move if you can.
Say the name of each shape.
You can also trace around the edge of:
Your phone
A cup
A notebook
A coaster
A cushion
A sleeve
The task is not to draw accurately.
It is to create a movement that your eyes and hands can follow together.
Image Suggestion — Finger Tracing:
A close-up of one finger tracing a slow circle on a wooden table beside a piece of paper showing a line, square, wave and five dots.
Alt Text:
A finger tracing a circle on a wooden table beside several simple drawn shapes.
A Three-Minute Guided Sequence
Use this when you do not want to choose between different techniques.
You can read one section at a time.
You can also ask someone to read it slowly for you.
Minute One: Find the Room
Look to your left.
Look straight ahead.
Look to your right.
Find one door or exit.
Find one source of light.
Find one object that belongs to you.
Say:
“I am in this room.”
“There is a way out of this room.”
“That object belongs to me.”
Minute Two: Find Support
Press your feet into the floor.
Press your back into the chair or wall.
Rest your hands on a surface.
Notice which parts of you are being supported.
Say:
“Something solid is supporting me.”
“I do not have to hold myself up alone right now.”
Minute Three: Complete an Action
Choose one:
Take a sip of water.
Move one object.
Open a curtain.
Turn on a lamp.
Place something in a row.
Put on a jumper.
Move to another chair.
Say:
“I completed one action.”
When the three minutes are finished, you can stop.
You do not need to check whether you are completely reconnected.
A small change is enough for now.
Image Suggestion — Three-Minute Sequence:
A visual sequence showing a person looking around a room, pressing their feet into the floor and moving one small object on a table. Use three simple panels or one naturally staged image.
Alt Text:
A person looking around a room, feeling the floor beneath their feet and completing one small action.
What to Do After the First Moment
Once you feel even slightly more present, try not to demand too much from yourself immediately.
You do not need to make a major decision.
You do not need to become productive.
Check one basic need:
Do I need water?
Have I eaten recently?
Do I need the bathroom?
Am I too hot?
Am I too cold?
Do I need to sit somewhere safer?
Would a light help?
Would familiar music help?
Would being near someone help?
Should I postpone driving?
Should I avoid cooking or using tools for now?
Do I need to rest?
Choose one gentle next step.
For example:
“I will make toast.”
“I will sit near the window.”
“I will text someone.”
“I will rest for ten minutes.”
“I will put the kettle on.”
“I will stay away from the tools until I feel more present.”
“I will turn on a familiar program.”
You do not have to return to full productivity.
Coming back slowly is still coming back.
Image Suggestion — Basic Needs Check:
A warm, realistic scene showing toast, a glass of water, comfortable socks, a lamp, blanket and phone nearby. Avoid making the space look luxurious or unattainable.
Alt Text:
Toast, water, comfortable clothing, a blanket, lamp and phone arranged as reminders of basic needs.
A Quiet Way to Notice Patterns
This part is optional.
You do not need to analyse yourself.
You do not need to decide what your experience means.
If you notice the numbness or disconnection returning, you could keep a very small note containing three facts:
When Did It Happen?
Write the day or approximate time.
What Was Happening Shortly Beforehand?
You might write:
I had been rushing.
I had not eaten.
I was in a crowded place.
I had received difficult news.
I had been concentrating for a long time.
I had not slept properly.
I had been around a lot of noise.
I had finished a stressful task.
What Helped, Even Slightly?
You might write:
Holding a cold drink
Sitting near the window
Eating something
Talking to someone
Pressing my feet into the floor
Watching a familiar video
Arranging objects
Resting under a blanket
A note might look like this:
“Tuesday afternoon. I had been rushing and had not eaten. Holding a cool drink and sitting near the window helped a little.”
You do not need to write about your feelings or personal history.
A few practical details may help you recognise what supports you.
If you notice this happens often, it is okay to pay attention to that without deciding what it means immediately.
Image Suggestion — Pattern Note:
A small notebook containing three simple headings: When, What Was Happening and What Helped. Include a pen, warm drink and one smooth grounding object.
Alt Text:
A notebook with prompts for when disconnection happened, what came before it and what helped.
Make a Small “Return to Here” Kit
You can prepare a few familiar objects for future moments.
Your kit could include:
A card with your name and location
A card with several grounding statements
A textured piece of fabric
A smooth stone
A wooden shape
A mint
A small bottle of water
A familiar photograph
A scented item you already know you tolerate
Earphones with a familiar audio track
Five mosaic tiles
Buttons or coloured paper
The phone number of someone you trust
A short list of actions that have helped before
Your grounding card might say:
“My name is ______.”
“I am in ______.”
“Today is ______.”
“I can put my feet on the floor.”
“I can take one sip of water.”
“I do not have to solve everything right now.”
Keep the kit somewhere easy to reach.
You do not need to buy anything.
A pencil case, envelope, container, drawer or small bag is enough.
Image Suggestion — Return to Here Kit:
A small fabric pouch containing a grounding card, smooth stone, fabric square, mint, earphones, small water bottle and five mosaic tiles. Make the objects look ordinary, affordable and personally chosen.
Alt Text:
A small grounding kit containing a card, stone, fabric, mint, earphones, water and five mosaic tiles.
When Extra Support May Be Helpful
You might consider speaking with a doctor, trusted support person or qualified health professional if feeling numb or disconnected:
Is new or unexplained
Is happening more frequently
Lasts for long periods
Makes it difficult to remember what happened
Affects driving, work, cooking or personal safety
Began after a head injury
Began after starting or changing medication
Happens with fainting, severe dizziness or confusion
Makes it difficult to eat, sleep or manage daily needs
Frightens you
Leaves you feeling unable to cope
You do not need to arrive with an explanation.
You could say:
“I have been feeling numb or disconnected, and it is affecting my daily life. I would like some help understanding what is happening and what support is available.”
You can write this down and hand it to someone if speaking feels difficult.
Asking for information does not mean you must agree to a particular kind of support.
Image Suggestion — Seeking Support:
A calm appointment-preparation scene with a notebook, pen, calendar and a short written statement describing numbness or disconnection. Avoid medical equipment or staged distress.
Alt Text:
A notebook prepared for an appointment with a short statement about feeling numb or disconnected.
Important: Emotional Numbness Is Different From Sudden Physical Numbness
This page is about feeling emotionally numb, distant, unreal or disconnected.
Sudden physical numbness may require urgent medical attention.
Call Triple Zero 000 immediately if sudden numbness happens alongside signs such as:
One side of the face drooping
Weakness or numbness in an arm, leg or one side of the face
Difficulty lifting both arms
Slurred or confused speech
Difficulty understanding speech
Sudden trouble walking
Loss of balance
Sudden vision changes
A sudden severe headache
Healthdirect advises calling Triple Zero immediately when signs of a stroke appear, including facial drooping, arm weakness or numbness and speech difficulty.
Do not use grounding exercises as a replacement for emergency medical care.
If You Are Not Safe Right Now
If you may hurt yourself or someone else, cannot keep yourself safe or are in immediate danger, call Triple Zero 000 or go to the nearest emergency department.
Lifeline provides 24-hour crisis support in Australia.
Call Lifeline: 13 11 14
Text Lifeline: 0477 13 11 14
Lifeline confirms that its phone, text and online crisis-support services are available 24 hours a day.
You do not need to explain everything perfectly.
You can begin with:
“I feel disconnected and I do not feel safe being alone right now.”
Or:
“I am struggling to explain what is happening, but I need someone to stay with me.”
You Can Stop Here
You do not need to feel completely different before this exercise counts.
Perhaps you noticed the floor.
Perhaps you moved one object.
Perhaps you drank some water.
Perhaps you said your name.
Perhaps you arranged five pieces.
Perhaps you only read the page.
That is still a beginning.
You can return to these steps whenever you need them.
You can follow along.
You can simply watch.
You can pause halfway through.
You can return later.
You can use only the parts that help.
You do not have to fix everything right now.
You can just start with something small.
You can use whatever you have.
You do not have to do this perfectly.
One small point of connection is enough for this moment.
Take the Next Gentle Step
Primary Button Text:
Start the Guided “I Am Here” Session
Secondary Button Text:
Choose Another Kind of Support
Supporting Text Beneath the Buttons:
Follow along, simply watch, or pause and return whenever you are ready.
Image Suggestion — Closing Image:
A small unfinished pattern made from mosaic pieces or everyday objects beside a warm drink and an open window. Include a handwritten card reading, “One small thing is enough.” The mood should feel steady and quietly hopeful rather than celebratory.
Alt Text:
A simple unfinished pattern beside a warm drink and a card reading one small thing is enough.