Introduction
Dissociation is a common reaction to traumatic events, where the mind detaches from reality as a defense mechanism. Dissociation can be terrifying, and not knowing where reality begins and ends can make it difficult to perform everyday tasks effectively. It can lead to feelings of detachment, memory loss, and even personality fragmentation. The good news is that there are coping mechanisms and treatments that can help one deal with dissociation effectively. This article aims to provide a detailed guide on how to stop dissociation.
Understanding Dissociation
Dissociation is a defense mechanism that allows the mind to detach from reality, especially in situations that might be too stressful for someone to cope with. It is a way for the mind to shut down in order to avoid overwhelming emotions or memories. Dissociation can be triggered by various things such as intense stress, trauma, abuse, or neglect. It involves a disruption or a breakdown in the normal integration of consciousness, memory, identity, and perception of time or reality. Dissociation can take different forms such as disruption of the normal ongoing of consciousness, gaps in memory, gaps in awareness, compartmentalization of parts of self, and feeling detached from oneself or one’s surroundings. Some people may experience dissociation as a way of coping with daily life stressors and not necessarily as a result of trauma.
But, trauma is widely identified as a major risk factor for dissociation. Dissociation is one of the most common responses to trauma, often experienced by people who have experienced one or several traumatic events. As a dissociative response, it can take the form of disconnection from oneself, others, and the environment or an altered state of consciousness characterized by a lack of clarity in thoughts. Dissociation should not be left untreated as it can lead to poor mental and physical health outcomes.
Coping Mechanisms for Dissociation
Dealing with dissociation requires the use of healthy coping strategies designed to help one manage and reduce symptoms. The following are some effective coping mechanisms that can be used:
Grounding techniques
Grounding techniques involve sensory awareness and help anchor one in the present moment. These techniques help to reconnect one to reality, usually through focusing on one’s current surroundings such as the colors in a room, feeling the ground under your feet, or touching an object. Grounding techniques bring one back to the present and keep one anchored, preventing them from floating away.
Deep breathing exercises
Deep breathing exercises can effectively help one reduce symptoms of dissociation. Controlled breathing helps to lower one’s heart rate and distract them from their dissociating thoughts. Breathing exercises help to slow down one’s thoughts and bring about feelings of calmness. This makes it easier to identify triggers and focus on the present moment.
Mindfulness
Mindfulness involves paying attention to one’s surroundings and thoughts without judging them. It involves accepting things for what they are and taking a non-judgmental approach to thoughts and feelings. It helps one to stay in the present and avoid negative thoughts or ideas. A regular practice of mindfulness can help to reduce the occurrence and severity of dissociative episodes.
Coping mechanisms are essential in managing dissociation but they may not work for everyone. Therefore, it’s important to find tools that work best for the individual. Finding a way to get back in touch with oneself and focusing on the present can bring significant improvement.
Professional Help for Dissociation
It’s important to seek professional help when dealing with dissociation, especially when it is a response to traumatic events. A trained mental health professional can work with an individual to create a treatment plan targeting a person’s specific symptoms and experiences.
There are different types of mental health professionals who can help treat dissociation, including psychologists, psychiatrists, clinical social workers, and licensed professional counselors. They offer different treatments such as cognitive behavioral therapy (CBT), dialectical behavior therapy(DBT), Eye Movement Desensitization and Reprocessing(EMDR) and other types of psychotherapy. The role of these professionals is to identify the root cause of dissociation and provide tools to help individuals to develop different coping mechanisms. A mental health professional can also prescribe medication that can be helpful in treating dissociation symptoms.
To find the right mental health professional, it’s important to do some research. Look for a qualified therapist with experience in treating dissociation. Read reviews, check credentials, and interview a few professionals before making a decision. A good therapist will be able to provide a safe and non-judgmental space for people to explore and work through their emotions and experiences.
Identifying and Coping with Triggers
Triggers are anything that sets off a dissociative episode. It’s important to identify potential triggers and find ways to cope with them. Understanding what triggers dissociation episodes can help individuals avoid them and develop coping mechanisms that work best for them.
Avoidance
Avoidance involves identifying and staying away from things or situations that trigger dissociation. For example, a person who dissociates in a crowded place may avoid those locations or crowds. Avoidance, however, should only be a short-term solution. Prolonged avoidance can limit an individual’s life experiences and opportunities for growth.
Self-care activities
Self-care activities are things that one can do to take care of their overall well-being. These activities include regular exercise, good nutrition, and getting enough sleep. Engaging in activities that bring joy and relaxation, such as playing music or painting, can help to reduce stress and improve overall mental health. Incorporating self-care activities into one’s daily routine can help manage stress and prevent dissociative episodes.
Avoiding Substance Abuse
Substance abuse can worsen dissociation symptoms and lead to other mental health issues. Substance abuse can become a coping mechanism to deal with the stress of dissociation, however, it eventually only worsens the problem. It’s important to avoid substance abuse and seek help if needed. Understanding what triggers substance abuse and developing strategies for avoiding triggers is also important. A mental health professional can provide support in treating addiction.
Building a Support System
Having a supportive network can help when dealing with dissociation. A supportive network can help one feel heard, understood, and validated. A supportive network can come in different shapes and forms such as friends, family, or support groups. A good support system provides an environment where one can share their experiences, discuss coping strategies and feel connected to others. Seeking support from people who have been through similar experiences can be beneficial, and support groups can offer a safe place for people to open up and be vulnerable.
Conclusion
Dissociation is a defense mechanism that can help one cope with intense emotions and traumatic experiences, but it is important to seek help and learn how to manage dissociation effectively. Coping mechanisms like grounding techniques, deep breathing exercises, and mindfulness can be helpful. Identifying and coping with triggers, seeking professional help, building a support system, and avoiding substance abuse can lead to better outcomes. It’s important to remember that healing is a journey, and with the right tools, individuals dealing with dissociation can lead healthy productive lives.
