How to prevent dissociation and what it means
We all have coping mechanisms for the adverse things that happen in our lives. One method our brains may unconsciously use is dissociation. Everyone’s experience of dissociation is different, but it can leave you feeling distanced from your feelings and the things happening around you.
What is dissociation?
Dissociation is one of the ways the body responds to high levels of stress. This is most common following traumatic events, either for a short period of time during the event, or as a long-term coping mechanism.
Dissociation is a phenomenon where your mind tries to disconnect - or disassociate - from the world around you. This can present itself in a number of ways. You may feel distant from what’s happening around you, as if it is dreamlike and unreal. You may feel like you are having an ‘out of body’ experience, detached from your own emotions. You may even experience short or long-term memory loss. While it can dull negative emotions, it may also dull positive emotions. You may feel as though you are drifting through life, and feel that your sense of identity is changing or difficult to identify.
Experiencing dissociation does not always mean you have a dissociative disorder. As well as being induced by traumatic events, we often disassociate when we do something rote or tedious, such as driving long distances; or when we are hyper-focussed on an activity. Our brain excludes the information around us, such that we may feel detached from what is happening, and not realise how quickly time is passing.
What are dissociative disorders?
Everyone experiences dissociation differently, but there are a few different ways in which it can present itself. As a result, the medical profession have put these different symptoms and experiences into different categories. These disorders may help you to identify your symptoms and give structure to your treatment, but they won’t limit the treatment you receive.
Recognised dissociative disorders include:
● Dissociative identity disorder, where you may feel like you have different identities or ‘personalities’ that change the way you think or act.
● Depersonalisation or derealisation disorder, where you feel like you are looking at yourself in the third person, detached from what’s happening around you.
● Dissociative amnesia, where you find yourself unable to remember key information about yourself that would usually come to you naturally. This can also present itself as a sort of blackout, where you dissociate with your whole identity and usual routine.
If your symptoms do not fit into any of these categories, you may be diagnosed with Other Specified Dissociative Disorder (OSDD) or Unspecified Dissociative Disorder (UDD). This recognises the nature and complexity of your dissociation but as all forms of dissociation are experienced differently, they can be difficult to categorise so this “catch-all” diagnosis is sometimes given if the symptoms do not fit inside the recognised categories.
How to prevent dissociation
Dissociation isn’t always something we can prevent, as it is an automatic response to extreme stress or trauma. However, it is something we can work to limit the impact of. There are a variety of techniques you can use to help cope with your dissociation, and minimise certain symptoms that might be causing you distress.
If you’re struggling with memory loss, it can help to keep a diary. The action of writing down anything you remember and including things like tickets or photos can solidify your memories, and help you to fill in any gaps later. Journalling on a daily basis can also help you to understand your thoughts and feelings at different times, if this is a part of your dissociative disorder.
Dissociation can be a state that you subconsciously slip into in order to feel safe in a stressful situation. In these circumstances, visualisation can help to calm negative thoughts, and transport you somewhere safe without fully losing your connection to the present. Imagining yourself in a safe and comfortable place can invoke positive feelings, and prevent you from dissociating.
Focusing on an object in your eyeline or focusing on a point in your body can also ground you in the present moment. Some people concentrate on the soles of their feet and imagine pressing them into the ground, to help them feel stable in that moment. Another useful technique is pressing on an acupressure point in the webbed part between your thumb and forefinger which can bring both your body and mind into the present reality.
Vagal breathing can also help. The vagus nerve is one that runs through all of our major organs and, when triggered correctly, can create brain signals that tell you to relax. The trick is to breathe out for longer than you breathe in. So one pattern you can use is:
1. Breathe in through your nose for four seconds
2. Hold your breath for four seconds
3. Breathe out through your mouth for as long as you can (but breathe as if you are breathing through a straw which helps to elongate the breath).
The benefits of therapy for dissociation
Counselling and therapy can be beneficial in addressing dissociation. This predominantly takes the form of talking therapies, or models such as cognitive behavioural therapy or mindfulness-based therapy. Therapy can help to identify the causes for your dissociation, and help you to process and work through any trauma or stress that is triggering the dissociative symptoms.
Many dissociative disorders involve distancing ourselves from our emotions, and losing our connection with friends, family, and the world around us. Counselling and therapy can help you to manage your emotions, and give you the space and energy to reforge those connections.
Related article: Narrative therapy - rewriting the way we view ourselves
Therapy is also useful in providing support and structure. Dissociative disorders can be extremely isolating, and disruptive to our day-to-day lives. It can be difficult to find the willpower and the energy to cope with dissociation at all. Counselling and therapy can give you this structure, and provide the support you need to help you deal with the symptoms better.
Addressing dissociation can be a long process and there is no quick fix for dissociation, but there are many steps you can take along the path to recovery. The tips above will hopefully point you in the right direction.
If you’re in the Tunbridge Wells area and are struggling with dissociation, I can help. You can find out a little bit more about my qualifications and our therapy rooms here, and arrange a free telephone consultation to find out if therapy is the right fit for you.