How to cope with Dissociation
Dissociation is a fairly common and normal response to trauma. It is a way of surviving something that would otherwise be unbearably painful, by narrowing down our consciousness and failing to ‘join up’ the different strands of an experience, such as our memories, thoughts, feelings, actions, sensations and perceptions. This leaves us with just an emotional memory rather than a visual record. Dissociation can be described as feeling like we are drifting off into a fog or switching into another part of our personality. This can be a way to mentally block out unbearable thoughts or feelings and a defence against pain.
Everyone experiences dissociation to some degree, whether it’s narrowing your attention to focus on the task at hand, getting lost in a book or driving a familiar route on ‘autopilot’. This type of dissociation takes place when the threat-level is low and there is a relative sense of safety in the environment. Dissociation can become problematic when it is developed in the response to trauma. Trauma-based dissociation is an automatic, biologically-driven mechanism that’s usually an involuntary response.
Dissociation can be difficult to understand, especially as a lot of people don’t realise when they are doing it. Developing ways to manage your dissociation and develop healthy coping mechanisms is important and can help you to stay in the present. Some tips to help cope with dissociation and promote ‘in the moment’ thinking include:
Recognising the signs of your dissociation. You may realise you are not listening, or everything is getting fizzy.
Using grounding techniques when you realise you might be dissociating. These will help you to stay in the moment and may include looking at your feet whilst shuffling them on the floor, rubbing your hands together or even standing up. Try some of these techniques and see what ones work best for you.
Relaxation techniques such as slow breathing can help you remain calm and in the moment.
Assess your dissociation. Take some time after your dissociation to consider why you did it and why you missed the signs that would have allowed you to dissociate.
Practice mindfulness in a range of situations to allow you to develop the natural ability to stay in the moment. For example, try and focus solely on everyday tasks such as washing the dishes. Practicing this will help you to learn this tool and use it in a more triggering situation.
Take your time. Changing natural coping mechanisms that you’ve been using for a period of time will take some time. Don’t be hard on yourself when you experience dissociation, view them as learning situations to help yourself improve.
By implementing the above tools and using your therapy to thoroughly explore your dissociation, you are likely to see slow gradual improvements in the way you feel present and the way you deal with various situations.