Does anyone have some tips on dealing with dissociation?
Last Updated: 12/21/2020 at 8:44pm
Andrea Tuck, LCPC
Licensed Professional Counselor
I tackle and discuss a multitude of social and emotional health issues. I have a belief that through empowerment and non-judgmental support clients' can thrive.
Top Rated Answers
Grounding techniques will be your best friend! I deal with this too and my therapist told me about some stellar ones. One of them is taking note of 5 objects in the room that you are in, let's say a lamp, the decorations on the wall, an object on the table and so on. The other one is 5,4,3,2,1 (5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste). Another one is to look at an object and view it as if you were viewing something for the first time. For example, if it is a candle, what is the shape? What is the color? What is the movement happening as it flickers? What does the container look like? How big is it? Also, breathing does wonders. A simple one is box breathing, breathe in for 4 seconds, hold for 4, breath out for 4, breathe in for 4, and repeat this 4 times. It's easier to remember because it's repeats of 4, like a box :-) you've got this and I believe in you.
I have some problems with dissociation, specifically dissociative identity disorder. While that may or may not be your issue here, I can share some tips that helped me. Keep track of your dissociations in a diary. Add when it happened, how long for, what may have caused it, and other details. Keep yourself grounded. Talk to someone when you feel early dissociative symptoms, or maybe discretely tap your foot against a desk, the floor or a chair, so as not to disturb others. Remove yourself from the situation. My dissociation is often caused by stress, so removing myself can help ward off the dissociative episode. Talk to other people. Whether it’s a therapist, or just notifying a family member or friend about your issues, it can help, and it may also help if you’re in trouble due to dissociation (eg. spacing out in class), you can explain that it's not your fault. Talking spreads tolerance of your problem. Get a support system. Therapy, family members, people who you trust, etc. This one's self explanatory. That's all I can remember right now. Hope this helped!
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