The numb zone
Feeling far away, flat, unreal, or like you're watching from the back of your own head. This is a survival setting, not an absence of you. Coming back happens in inches.
No deep breathing here. If you're already disconnected from your body, breath instructions often make it worse. We'll use the outside of you instead.
Say the room. Say the day. Say the year. Out loud if you can, silently if you can't. Not to prove anything — just to give your brain a fixed point.
If nothing is working
Then nothing is working, and that's allowed. Numbness sometimes has to run its course. You are not failing at grounding. Stay somewhere safe, keep yourself warm, and let time do some of it.
Did one of these reach you?
Optional. This only goes into your own manual, on this device.
You are allowed to skip anything that does not help.