Dissociation due to trauma is a complex and often misunderstood phenomenon that can significantly impact a person’s quality of life. In my practice as a licensed psychotherapist specializing in trauma, I’ve worked with many individuals struggling with the disconnection that accompanies dissociation, and can attest to the importance in addressing this concern. From feeling detached from reality to emotional numbness and memory lapses, these symptoms can be both disorienting and distressing.
Additionally, I’ve seen how dissociation can create barriers in relationships, hinder personal growth, and exacerbate mental health concerns. Understanding and addressing dissociation is essential in healing and reclaiming a sense of self and stability.
Throughout this blog, I’ll draw from my experiences working with clients who face these challenges and provide practical strategies for managing dissociation. My hope is that by offering these insights, you will feel more equipped to navigate your journey and find effective ways to address and manage dissociation. Whether you’re seeking to better understand your own experiences or looking for tools to support someone you care about, I aim to provide valuable guidance that resonates with your needs.
What is Dissociation?
Dissociation is a psychological process where individuals disconnect from their thoughts, feelings, or sense of self. This can occur in a multitude of ways and often as a protective mechanism, or survival technique, in response to trauma. In my work, clients frequently describe dissociation as feeling like they are detached from or outside of their own body, struggling to connect with their emotions or environment, or have a distorted sense of self or time. Detachment serves as a useful survival strategy during overwhelming situations and trauma, but can also become a barrier to healing and personal growth, and an unwanted automatic response.
Dissociation can manifest in a myriad of ways, including:
Feeling Detached from One’s Own Body: The sensation of being outside of or disconnected from one’s own physical body.
Emotional Numbness: A lack of emotional response or feeling numb or emotionally flat, even when trying to access feelings.
Derealization: The perception that the outside world feels unreal, dreamlike, or distorted.
Memory Gaps for Daily Events: Missing chunks of time or having gaps in memory for everyday events, not just traumatic events.
Unusual Perceptions: Altered perceptions, such as feeling as if you’re watching yourself from a distance or feeling detached from your surroundings.
Changes in Sense of Time: Experiencing time distortions, such as losing track of time or feeling like time has passed differently.
Difficulty Recalling Personal Information: Struggling to remember personal details, such as one’s own name or significant life events.
Feeling Like a Different Person: Sudden changes in self-concept or self-perception, or the sense of having multiple identities, each with its own traits.
Difficulty with Concentration and Focus: Struggling to stay focused or connected to the moment, particularly when dealing with stress.
Physical Symptoms Without Clear Medical Cause: Experiencing unexplained physical symptoms, such as pain or dizziness, that seem to have no underlying medical cause.
Difficulties with Interpersonal Connections: Finding it difficult to connect with others or feeling a sense of isolation despite being surrounded by people.
Experiencing Flashbacks or Intrusive Thoughts: Unexpectedly reliving traumatic events or having persistent, intrusive thoughts related to past trauma.
Dissociation from trauma, a complex and distressing experience, can disrupt relationships, personal growth, and mental health, making it crucial to address for healing and stability.
The Impact of Dissociation on Daily Life
The impact of dissociation extends well beyond the therapy room, often affecting various aspects of daily life. Professionally, a client’s dissociative struggle maintaining focus and productivity can interfere with their responsibilities and daily routines. Within social, intimate, and familial relationships, a client’s pull towards emotional numbness and detachment can lead to challenges with meaningful connections. For example, one client shared how dissociation created distance and confusion in their marriage, and role as a parent, causing strained emotions, and worrisome interactions. These disruptions highlight the need for specific strategies to manage and overcome dissociation, and address its effects on mental health, relationships, and overall well-being.
How to Recognize Dissociative Episodes
Identifying when you are experiencing dissociation is a crucial step in managing it effectively. Especially stressful or emotionally demanding scenarios can readily trigger a dissociative response, though the same can be true with a more casual dynamic as well; each client’s experience is unique to them and their circumstances. To help you recognize these episodes, I recommend several strategies that have proven effective in my work with clients.
First, keeping a daily journal can be incredibly beneficial. Encourage yourself to note your feelings, thoughts, and any moments of disconnection each day. When possible, take note of what was occurring prior to or during moments of disconnection. Take time to review and reflect on your entries. This practice not only helps you become more present with your emotional states but also assists in identifying patterns or triggers associated with the dissociative episodes.
Next, focus on developing a Dissociation Checklist. Work on identifying and noting symptoms or signs of a dissociative episode on this list. All symptoms are important to list, even if they are comparatively less intense or infrequent to more pronounced symptoms. By having a clear list of symptoms, you can become more aware of these episodes and address them promptly with tailored techniques.
Regularly monitor your triggers. Be mindful of the specific situations, stressors, or environments that tend to trigger dissociation. Where safe and tolerable, try to pause and observe your experience. It’s okay if this happens after the fact rather than while experiencing dissociative symptoms. Consider possible associations to the moment, or what may be driving the need for disconnection. Recognizing these patterns can enhance your understanding of potential dissociative moments and help you take proactive steps to manage them.
Lastly, routinely check in with yourself throughout the day to assess your emotional and mental state. Setting reminders or alarms can prompt you to pause and evaluate whether you’re experiencing dissociation, allowing you to use grounding exercises when needed and reconnect with yourself in a healthy way.
Recognizing and managing dissociation involves tracking symptoms, identifying triggers, and using proactive strategies like journaling and self-check-ins.
Practical Steps for Overcoming Dissociation
Now that you’ve become more attuned to the symptoms of dissociation and identified when you’re likely to experience them, I want to share some practical skills that you can use to better manage them. Keep in mind that discovering what works best for you is a personal journey that may take time and experimentation. It’s important to approach this process with patience, open-mindedness, and self-compassion. As you explore different techniques, remember that finding the right strategies for managing dissociation often involves a bit of trial and error, and a lot of practice.
- Grounding Techniques: Engage your senses by touching a textured object, listening to soothing sounds, splashing water on your face, or tasting a strong flavor. These methods can help you reconnect to or stay in touch with your surroundings, thereby reducing the dissociative experience.
- Breathing Exercises: Simple breathing exercises, such as box breathing (inhale for four counts, hold for four counts, exhale for four counts), can help calm your body and mind and bring focus back to the present moment.
- Physical Movements: Gentle movements, like stretching or walking, can help you reconnect with your body and alleviate feelings of dissociation.
- Mindfulness and Meditation: Incorporate mindfulness practices and guided meditations into your routine to enhance self-awareness and manage dissociation. Starting with short, daily sessions can help build a habit of mindfulness.
- Creating a Safe Environment: Personalize your space to make it safe and comforting. Establish a consistent routine to provide stability and familiarity. Both practices can help to reduce feelings of dissociation.
- Seeking Professional Help: Therapies such as EMDR (Eye Movement Desensitization and Reprocessing), CBT (Cognitive Behavioral Therapy), and somatic therapy are effective in addressing trauma and dissociation. Connecting with a trauma-informed therapist can provide the support and tools needed for recovery.
Keep in mind that discovering what works best for you is a personal journey that may take time and experimentation. It’s important to approach this process with patience, open-mindedness, and self-compassion.
Building a Support System
Having a strong support system is vital for managing dissociation. Engaging with supportive friends and family members can provide valuable emotional support when you need it most. Communicate openly about your needs and consider joining support groups for trauma survivors to connect with others who understand your unique experiences.
Long-term Strategies for Healing
Long-term healing from dissociation involves developing self-compassion and patience. Individuals who practice self-compassion and set realistic recovery goals often experience significant progress. For example, one client found success in setting small, achievable goals and celebrating their accomplishments, which helped build confidence and motivation. Incorporating healthy habits, such as regular exercise, balanced nutrition, and adequate sleep, supports overall well-being. Additionally, staying informed about trauma and dissociation through continued education can empower you in your recovery journey.
Remember, you don’t have to navigate this journey alone. If you’re struggling with dissociation and need support, seek professional support.
Dissociation Resources for Further Help
For additional support, consider exploring recommended books and articles on trauma and dissociation. Online communities and forums such as Out of the Storm can provide valuable resources and connections, and professional organizations and hotlines offer immediate assistance and guidance.
Reclaim Your Presence with Support
If dissociation is impacting your daily life, addressing it effectively often involves a blend of self-awareness, practical strategies, and professional support. As a licensed trauma-informed psychotherapist, I encourage you to explore these steps and seek the help you need to reclaim your life from dissociation. Remember, you don’t have to face this journey alone. If you’re struggling with dissociation and seeking support, please reach out to me for a consultation. Let’s work together to address your unique needs and help you thrive.
