How to Stop Dissociating: Simple Ways to Feel Present Again

How to stop Dissociation and what to do?

Dissociation is when you feel disconnected from yourself or the world around you. It can make you feel like you’re in a dream or watching your life from the outside. This is a natural defense mechanism your brain uses when facing extreme stress, a traumatic event, or intense emotions.

What Causes Dissociation?

Dissociation can happen due to:

• Traumatic experiences like abuse during childhood, a natural disaster, or a serious accident.
• Mental health conditions such as dissociative identity disorder, Borderline Personality Disorder (BPD), Post-Traumatic Stress Disorder (PTSD), and Bipolar disorders.
• Stressful situations like panic attacks, anxiety disorders, or obsessive-compulsive disorder (OCD).
• Physical symptoms such as heart rate changes, tunnel vision, and memory lapses.
• Substance use disorders or certain psychiatric disorders.

Common Symptoms of Dissociation

Symptoms of dissociation can vary, but some common signs include:

• Feeling a distorted sense of reality (sense of unreality).
• Experiencing memory gaps or memory loss.
• Losing a sense of identity or feeling like a different person.
• Feeling numb or emotionally detached from everyday life.
• Having difficulty remembering traumatic memories.
• Sudden shift in emotions or behaviors.
• Experiencing a dissociative fugue, where you lose awareness of time and place.

Grounding Techniques to Help Stop Dissociation

Grounding techniques help bring your focus back to the present moment. Here are some simple strategies:

1. 5-4-3-2-1 Technique

Identify:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

2. Use Cold Water or Ice Cubes

• Hold an ice cube in your hand and focus on the sensation.
• Splash cold water on your face to help bring awareness back to your body.

3. Deep Breathing Exercises

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale for 8.
• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold again.

4. Physical Activity

• Take a walk or stretch to bring awareness back to your body.
• Regular exercise can improve overall mental health.

5. Body Scan Meditation

• Close your eyes and focus on different parts of your body, from head to toe.

Therapy and Treatment for Dissociation

If dissociation happens often, seeing a mental health professional can help. Some treatments include:

• Behavioral therapy, such as Cognitive Behavioral Therapy (CBT).
• Eye Movement Desensitization and Reprocessing (EMDR) for trauma response.
• Phasic trauma treatment to manage symptoms step by step.
• Medication, like anti-anxiety medications or mood stabilizers.

Coping with Dissociative Disorders

• Mindfulness activities help build a stable sense of self.
• Journaling to track dissociative episodes.
• Healthy coping mechanisms, such as listening to music or talking to a trusted friend.
• Avoiding addictive behaviors like substance use.
• Seeking support from organizations like the National Alliance on Mental Illness (NAMI).

When to Seek Professional Help

If your dissociative symptoms make it hard to function in daily life, talk to a medical professional. A proper diagnosis is essential to finding the right treatment.

Conclusion

Dissociation can be scary, but there are ways to manage it. Using grounding techniques, relaxation techniques, and therapy, you can regain a sense of control and improve your quality of life. If you struggle with dissociative experiences, reaching out to a health professional can be a life-changing step.