How to Reduce Dissociation (Feeling Disconnected in the Moment)

Last week on the blog, we talked about dissociation - this is a 50-cent word that means "disconnection" and PTSD can definitely make us feel disconnected from ourselves. This week, we are going to talk about ways to ground and reconnect.

We remember that many times when we dissociate we don't realize we are doing it, and it is brought to our attention by others who see us "in a trance" or "somewhere else." We also remember that dissociation is generally linked back to trauma, and it is our brain's way of trying to cope through avoidance. When we dissociate, we are not going "crazy." In fact, dissociation is an expected symptom of PTSD. 

Let's talk about how to cope with dissociative episodes. This means that we will be working to reduce "spacing out" and help ourselves be more mindful in general. We will focus on being in the present moment. 

Mindfulness Tools 

Controlled Breathing. My favorite tool is called "box breathing" and here is a 2-minute video to help. For this, we will breathe in, hold the breath, breathe out, and hold the breath again. The Navy Seals reportedly do this, and you can, too - here is an article to show you how.

Mindfulness Task. Every one of us probably has one task at work or home that we do mindlessly, like washing the dishes or preparing something. For this task, be intentional and notice how your body feels and take your time to pay close attention to physical sensations throughout your body. While doing this simple task mindfully...

Use Your Five Senses. Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste. You can do this during your mindfulness task. This video is helpful to get started.

Journal. Try to recall your day in detail and make a point to notice any dissociations that may have occurred during the day. Then try to remember any thoughts or emotions you experienced before, during, or after the dissociative episode. Perhaps you experienced a trigger before the episode or you recognized you were dissociating while you were doing it. Learning to recognize these episodes is the first step

Remember, the goal is not to clear your mind or stop thinking, but it is to become more aware of our thoughts and feelings rather than getting lost in them. There is no such thing as a "drive through breakthrough" so be easy on yourself during this process. It's about progress, not perfection.

 

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

Identifying Dissociation (Feeling Disconnected in the Moment)

 

Dissociation is a 50-cent word that means "disconnection," and PTSD can definitely make us feel disconnected from ourselves. Many times when we dissociate we don't realize we are doing it, and it is often brought to our attention by others who see us "in a trance" or "somewhere else." 

This disconnection can look different to everyone. Here's some common examples:

• An "out of body experience" as if we are watching ourselves from the outside
• Like we are on "autopilot" 
• Intense emotions that feel like they come out of "nowhere" 
• Feeling sad or anxious “for no reason"
• Inability to remember what we did for a period of time
• Feeling emotionally or physically numb
• Being told by others that we look like we go into a "trance" or "somewhere else"
• Disconnection from physical surroundings
• Feeling like the world does not feel "real" (or feeling like we are in a dream or in a movie)
• Unintentional dissociation while doing another task, like driving or working
• Not recognizing ourselves in the mirror
• Confusion

Let's talk about the why behind this "what." 

Dissociation is generally linked back to trauma. Dissociation can be triggered by external stressors (such as having an argument or losing your job) or internal stressors (such as pain or an intrusive memory). When our dissociation is connected to trauma memories or reminders, it is our brain's way of trying to cope through avoidance.  

Dissociation can become a challenge when there is no longer a real threat; this makes it uncertain when another dissociative episode may occur. And dissociative symptoms can make us feel like we are going legit batty. 

So first things first: we're not going "crazy." Unfortunately, dissociation is normal for PTSD. That doesn't mean that it feels good, "normal" simply means that it is an expected symptom of PTSD. The good news is that we can learn how to cope with dissociative episodes and recover from them over time. PTSD recovery is not instant, and it is 100% worth it.

Next week on the blog, we'll go over the "how to" when it comes to coping with dissociative episodes.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

I want you to know I’m cheering you on

 

Last week, I was inspired by the story of Katrina Kohel. This cheerleader competed in Nebraska's high school cheer competition solo after her team could not attend. It takes grit and determination to go it alone, especially when it feels everyone else has a team of people to support them. 

PTSD affects our physical bodies, our minds, and our souls, and so many of us have been struggling with our symptoms for years. It affects our ability to trust ourselves, other people, and the world and is a mentally exhausting journey. 

What makes PTSD especially hard is the Criterion C of PTSD: avoidance. We push away people we love (and who love us) the most and we isolate ourselves, such as through physical and emotional distance, drugs or alcohol, or staying buried in work. Because of this avoidance, a lot of the time we feel completely alone. 

And I want you to know that you're not alone - I want you to know that some weird internet person in deep South Texas is routing for you and straight-up cheering for you. As a clinician, I get to work with clients every single day who are on their own PTSD recovery journey, and it is an absolute privilege to act as a Sherpa of sorts, guiding folx from all walks of life and all manners of trauma toward their Everest of recovery. It's an inspiration to watch people I have grown to love recover and reclaim their lives. 

You absolutely can do this.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD