Coping with Dissociation
What exactly is dissociation?
It can be defined as disconnection or detachment from thoughts, emotions, memories, environment, behavior, and identity. This is a common coping mechanism for people who have experienced trauma. While this coping mechanism served its purpose during the traumatic experience and possibly immediately preceding the event(s), being “stuck” in a dissociative state can feel highly distressing. Difficulty being present with your loved ones, at work, or in a certain environment, is an unpleasant and unwanted experience for many.
Trauma has to do with survival response. Peter Levine, creator of Somatic Experiencing coined the term freeze and collapse. Levine believes that there are times during traumatic experiences when both fight and flight are not accessible. The alternative automatic response for survival is to freeze and immobilize. According to Somatic Experience, immobilization is only supposed to be a temporary state of being. This is because when experiencing trauma our bodies have an excess of energy that was intended for the preparation of a fight or flight response.
Oftentimes, after the traumatic experience, the body and mind will continue to perceive that it is under threat which often leads to dissociation or emotional dysregulation.
So how do you cope when in a dissociative place?
Begin working with a professional to understand the root cause of the dissociation. Processing through when it first began, why, what your triggers are now, and ways to bring in some self-compassion will help to decrease the frequency and severity of the dissociative state.
Practice grounding skills. Observe your environment, notice what is happening physically in your body, the sounds you hear, or the smells surrounding you?
Take a break or pause. If you are in an environment or situation that you can exit from, temporarily, it can be helpful to break, pause, or simply leave the space. Entering into a new environment that feels safe can help the body and mind to feel present again.
Become an observer. Narrate what is happening in the moment, where you are at, whom you are with (if anyone), and what day and time it is. Reminding your brain to notice what is going on directly in front of you can make it more challenging to detach from it.
Engage in some guided imagery. Picture a particularly pleasant memory for you. Imagine yourself there. Ask yourself how you feel and what it was about this memory that feels soothing and comforting.
For many, this work begins with stripping away the self-judgement associated with dissociation. It is quite incredible to think your body and mind know what to do to protect you, even without your acknowledgment or sometimes permission. While you can acknowledge and validate the frustration, remember you don’t always have to reflect or attach meaning to dissociation. Sometimes, it is about simply noticing it is happening, thanking it for what it has done for you in the past, and reminding yourself that this state is temporary.
If you struggle with disconnection, loss of time, numbness, zoning out, or memory loss, it might be helpful to begin exploring how dissociation is attempting to protect you and find alternative ways to integrate healthy coping.
Annie Bretches, LPC, PLPC