What it does
Alternating between something warm and something cool in the mouth creates a clear, physical contrast that can help interrupt dissociation by giving the body an unmistakable sensation to track.
How to practice
- 1Have something cool (an ice chip, cold water) and something warm (tea, warm water) on hand.
- 2Take a small sip or bite of the cool one first and notice exactly where you feel it.
- 3Wait a few seconds, then take a small sip of the warm one.
- 4Notice how the sensation changes and how long it lingers.
- 5Go back and forth once or twice more, noticing the contrast each time.
- 6Take a breath and notice your mouth's temperature settling back to neutral.
When to use it
Dissociation, numbness, or feeling disconnected from physical sensation.
Often helpful for
Dissociation, numbness, disconnection, panic.
Benefits
- Provides a strong, unmistakable physical contrast
- Uses only items already in most kitchens
- Can be adjusted in intensity depending on what feels tolerable