Strong emotions, internal pressure, or nervous system overwhelm can be difficult to manage—especially for people with DID or OSDD, where different parts may experience distress in different ways. This free PDF offers a flexible, two-object self-regulation exercise that helps you gently set down what feels like too much in the moment and take in support in a way that feels chosen and manageable.
Inspired by grounding and stabilization practices for dissociative systems, this exercise uses one object to help off-load emotional, mental, or survival energy that doesn’t need to be carried right now, and a second object to support taking in steadiness, safety, or comfort. The practice is adaptable for different system members, respects boundaries, and does not require anyone to feel calm, resolved, or “fixed” for it to be helpful.
Inside the PDF, you’ll find:
Clear, step-by-step instructions for the two-object exercise
Optional language and examples to help identify what can be set down or taken in
System-friendly framing that honors protective strategies rather than fighting them
Gentle reminders that the exercise is optional, adjustable, and repeatable
This resource is intended for grounding and stabilization, not trauma processing. It can be used on its own or alongside therapy to support nervous system regulation, reduce internal strain, and build tolerance for difficult moments—one small step at a time.