Ideas For Stopping Dissociation

[Llama]

I have a couple of things that I use when I dissociate. Or things I try to remember to do. Sometimes I'm too tired to bother trying and just let myself float because it feels so nice, but if I have to function, or if I'm feeling particularly get up and go about improving myself I'll use some grounding and anchoring techniques my T tought me.

The first of which is Sound and Smell. Trauma caused our Fight/Flight/Freeze response to go haywire, this is controlled by our Reptilian brain, sound and smell are two things that bypass our normal brain and speak directly to this little lizard, this is way sound and smell are such strong triggers. Used correctly, however, they can also be strong healing forces for us. Find a scent that works for what you are trying to accomplish. In my case I need something soothing since my dissociation is usually caused by anxiety. Some people may prefer something that makes them feel awake and alive. Whatever works for you, find some way to carry that scent with you. I purchased a bottle of essential oil of Lavender, and a bottle of grape seed oil. I then mixed the two and placed it in a small container with a roll top applicator. When I'm feeling anxious or like I'm floating away from the world I apply the scent on my wrists and take deep breaths. Both the breathing and the scent help bring me back to earth and calm me down.

Music has always affected people in a primal way, and that is because sound travels directly to our reptile brain. Find a song that makes you feel good about yourself, or something that calms you down, again whatever it is you are trying to accomplish find some music that helps you do that. Alternatively you can record the sound of your child playing, or your partner talking to you. Anything that makes you feel good and brings you back to reality is a good thing.

One of the most effective grounding techniques that I use when dissociating is a body anchoring technique. I've mentioned it a few times in the forum. The basics of it are that you need to go through your body and catalogue what each of the senses are interpreting. If you're sitting, what are you sitting on, what does it feel like etc etc. This is a very good way to bring yourself to the present and place yourself in your body. It makes you ultra aware of what is happening around you and ties your brain back to the lump it's stuck carrying around with it :)

Hope that those help some!

 

[sal]

Sometimes I can control the dissociation. I had been a smoker since I was 20, and quit cold turkey 2mos. ago. When I feel the urge to smoke, I automatically dissociate. It was nothing I planned or thought about...I just noticed that is whats happening.

 

[Sasha]

Seaworthy, your grandfather sounds like he was a supportive and interesting man.

 

[RosieNorth]

Lately when I start to dissociate and/or go into a fear mode, it really helps to talk to myself, out loud. When nobody is listening of course, I remind myself that the people who abused me are no longer here and will never get their hands on me again.

 

[suzie q]

There was a time when I would lose time. My dissociation would catch me when I was driving or doing something dangerous. When I came to, I always was in awe that I hadn't hurt someone or myself. I never understood how that could happen.

I went to a dissociative specialist and he was able to start the process of finding the cause. Meds were given out like candy and I remember processing dreams and left hand writing. As I processed the things that were coming out of me against my liking, the episodes became less severe. I don't think my "specialist" had anything to do with the changes. Processing the overwhelming fear and panic and memories helped me through the crisis.

People say they don't remember if they dissociate, but don't we eventually learn what was going on? I would "remember" my zoning. I think we not only zone out, but we are unable to break the "freeze" of communication that it causes. I've had symptoms of being mute before. I heard everything, understood what was being said, but my brain wouldn't let me respond. I would open my mouth and no sound would come out. This could last days. Then someone would say something and I would reply like nothing ever happened.

In processing my trauma, I often would go through stages where my "fragmented self" would diss me out. I felt like I was an intelligent, articulate woman and then times or triggers would put me back in the zone. I knew I wasn't crazy, but I sure acted like it. LOL

I think the more we process our traumas and get healed the less the dissociative disorder happens. It is a survival tool our brains have used to keep us somewhat sane. As I progress through my therapy, I am better able to control the symptoms. Being alone and in the quiet sets me up for a spell. Watching the same TV programs and commercials over and over set me up. Music (loud) wakes my whole body, but to much will put me in the zone.

I have to be aware of my moods to dodge off the strong zoning. When I feel like I am sleepy while doing something, I check myself. Most of the time it is dissing. I change my environment, play with my animals, go for a walk, surround myself with people, any people. These things have helped the most.

 

[anthony]

I don't believe there is any direct method to actually stop dissociation, as you can dissociate without have PTSD or trauma. For example, how often have you or others you know, been driving and you actually have no recollection of the trip you just took? Usually this is a common trip or on long trips, where your brain dissociates from its surroundings. Your brain does this regardless of PTSD. Trauma just makes it worse, because you often dissociate when anxiety kicks in to retreat from the mindset you are in, location, so your brain attempts to remove you.

So, considering your brain does this without trauma, then the only way to reduce it is to remove the negative stigma against the trauma. When you do this you reduce / remove completely the majority of symptoms associated to PTSD.