Understanding and Coping with Dissociation: Insights from Those Who've Experienced It

Oct 20

Dissociation is a complex mental health experience that manifests in various ways. From feeling foggy and disconnected to losing time through excessive use of distractions, dissociation can be challenging to recognize and manage. I've gathered insights and coping strategies from Reddit users who have firsthand experience with dissociation to help others navigate this difficult terrain. Remember, what works for someone else might not work for you, but with the wide variety of suggestions, it’s likely that something here will be useful.

Understanding Dissociation

Before diving into coping strategies, it's important to understand what dissociation entails:

Varied Experiences: Dissociation can range from feeling foggy or unreal to more extreme experiences like depersonalization (feeling detached from oneself) or derealization (feeling that the world isn't real).
Freeze Response: One user explains that dissociation is often a "freeze" response, common in trauma situations when the body cannot fight or flee.
Protective Mechanism: Many emphasize that dissociation often serves as a protective function, shielding the mind from overwhelming emotions or memories.
Subtle Forms: Some forms of dissociation might be less obvious, such as excessive social media use or binge-watching, which can be ways of disconnecting from difficult emotions.

Coping Strategies

1. Grounding Techniques

Use sensory experiences (smell, touch, taste) to anchor yourself in the present.
Try balance exercises or stretching to engage your body's proprioception.
Practice "moving meditation" like walking in nature or doing Tai Chi.
Use cold stimuli, such as drinking cold water or taking cold showers.
Hum or make low sounds to stimulate the vagus nerve.
Engage in practical tasks like doing the dishes, which can be grounding.

2. Body Awareness and Embodiment

Engage in yoga, qigong, or somatic exercises.
Regularly take a "body inventory" to notice physical sensations without judgment.
Use tools like massage guns to increase body awareness.
Try trauma-informed movement classes.

3. Mindfulness and Self-Reflection

When journaling or self-reflecting, be mindful of your limits to avoid triggering dissociation.
Ask concrete questions about your experiences rather than broad "why" questions.
Practice acceptance of your current state to reduce frustration.

4. External Reality Reminders

Share your experiences with trusted friends and ask them to help ground you.
Have friends provide verbal reminders like "you're real" or "come back to reality" when they notice you dissociating.

5. Acknowledge Without Dwelling

When you notice dissociation, acknowledge it without ignoring or obsessing over it.
Find a balance between avoidance and fixation on your dissociative state.

6. Lifestyle Changes

Establish digital hygiene practices, like setting time limits for device usage.
Engage in low-stimulation activities to give your brain downtime.
Consider supplements like ashwagandha, magnesium, or B12 (consult with a healthcare provider).
Maintain a healthy diet, exercise routine, and sleep schedule.

7. Professional Support

Engage in evidence-based trauma therapy, such as cognitive processing therapy.
Explore therapies like EMDR or somatic experiencing that address body-based trauma responses.
Work with a therapist trained in polyvagal theory-based approaches.

Important Considerations

Individual Experiences Vary: What works for one person may not work for another. It's essential to be patient and find what works best for you.
Gradual Process: Healing from dissociation often takes time. Be gentle with yourself as you explore different coping strategies.
Addressing Underlying Causes: While managing symptoms is important, it's also crucial to work on addressing the root causes of dissociation, often related to past trauma or chronic stress.
Not Always Negative: Some individuals find certain dissociative states soothing or pleasant. It's important to understand your unique experience and determine when and how to address it.
Seek Professional Help: If dissociation is significantly impacting your life, it could help to consult with a mental health professional.

Many people struggle with dissociation, and there are numerous strategies and resources available to help you feel more present and connected. Be patient with yourself, celebrate small victories, and don't hesitate to reach out for support when needed.

colleen donaldson