Dissociative disorders are a mental health disorder that causes a disconnection between actions, memories, and thoughts (Mayo Clinic, 2022). Those with a dissociative disorder do not always choose to escape reality in these ways and the dissociation can become more frequent if left untreated. Symptoms of dissociation are commonly a trauma response in order to avoid memories or feelings. Do you ever feel outside of your body or that you cannot control your thoughts or actions?
This can be a sign that you are dissociating. Sometimes dissociation can cause you to not remember parts of your life. There are many symptoms of dissociation, which can include memory loss, feeling outside your body, and much more. There are treatments that are effective for managing and recovering from dissociation, such as psychotherapy and medications.
Symptoms of dissociation:
- Memory loss
This can be when you do not remember a period of time, this can be a long or short period of time.
This can be when you remember an event but only minimal details or even remember things that did not actually occur.
- Feeling disconnected from your body or emotions
Sometimes you may feel like you are outside of your body or unable to control it, while other times your body may take over your emotions where you feel out of control.
- Day dreaming
Loosing focus on reality or what is actually going on around you can occur.
- Flashbacks
If your dissociation is from facing traumatic events, you may experience flashbacks that can also make you see things that are not occurring at the present time.
Tips to help with dissociating:
Psychotherapy or talk therapy can be beneficial for those who have a dissociative disorder. EMDR (eye movement desensitization and reprocessing therapy), trauma therapy, CBT (cognitive behavioral therapy), and DBT (dialectical behavioral therapy), are just a few of the types of psychotherapy that can help those who experience dissociation.
- Use grounding techniques
Grounding techniques can include meditation or breath work, taking a cold shower, or progressive muscle relaxation. These can all help feel more present and in reality.
Engaging our sense can be done by listening to music, using strong scented candles or lotions, or eating a lemon or something strong. Our senses also help us feel grounded and can pull us out of a dissociation.
- Get enough exercise
Going for a walk in nature can help with your senses, doing yoga can help focus on the present, or lifting weights will help you become more grounded. Exercise is also beneficial for all types of physical and mental health and well-being.
Dissociation is never easy, for some people it can be simply driving down the road and having feelings like you are not in reality. On the other hand, it can be much worse than that and some people can even hurt themselves without being fully in control or aware of the situation. Those that experience dissociation as a trauma response can even completely blank out or forget a part of their life out of fear of reliving it.
Dissociating is different for everyone and can come and go or continuously get worse over time. Be aware of the symptoms of dissociation to better understand when and if you are dissociating. If you are experiencing dissociation, try using grounding techniques and engaging your senses.
Take control of your life and be willing to fully heal from what is causing your dissociations. If you experience dissociation and it is getting worse, do not be afraid to reach out to a trained therapist for help. Remember to be kind to yourself always when struggling with your mental health.
