How to Stop Dissociating: A Guide
Dissociation is a mental health condition that can cause a person to feel disconnected from their thoughts, feelings, memories, and surroundings. It can be a very distressing experience, and it can make it difficult to function in everyday life.
There are many different ways to dissociate, and the symptoms can vary from person to person. Some common symptoms include:
- Feeling like you’re in a dream or a daze
- Feeling like you’re watching yourself from a distance
- Having trouble remembering things
- Feeling like you’re not in control of your body or mind
- Feeling like you’re not real
If you think you may be dissociating, it’s important to seek professional help. A therapist can help you to understand what’s causing your dissociation and develop coping mechanisms to help you manage it.
In addition to therapy, there are a number of things you can do on your own to help stop dissociating. Here are a few tips:
- Stay grounded. When you feel yourself starting to dissociate, try to focus on your surroundings. Notice the sights, sounds, and smells around you. Pay attention to your breath and the feeling of your feet on the ground.
- Talk to someone. If you’re feeling overwhelmed, talk to a friend, family member, or therapist. Talking about your feelings can help you to process them and feel less alone.
- Do something creative. Creative activities can help you to express yourself and connect with your emotions. Try painting, writing, music, or dance.
- Get exercise. Exercise can help to release endorphins, which have mood-boosting effects. Exercise can also help to improve sleep, which can be disrupted by dissociation.
- Get enough sleep. When you’re sleep-deprived, you’re more likely to dissociate. Aim for 7-8 hours of sleep each night.
- Avoid alcohol and drugs. Alcohol and drugs can worsen dissociation. If you’re struggling with substance abuse, talk to a therapist or counselor for help.
Dissociation can be a challenging condition, but it is manageable. With the right help and support, you can learn to cope with your symptoms and live a full and happy life.
FAQ
What causes dissociation?
There are many different things that can cause dissociation, including:
- Trauma
- Abuse
- Neglect
- Stress
- Anxiety
- Depression
- Certain mental health conditions, such as schizophrenia and borderline personality disorder
How is dissociation diagnosed?
Dissociation is diagnosed based on a person’s symptoms and a clinical evaluation. A therapist will ask you about your symptoms and your personal history. They may also give you a psychological test to help them make a diagnosis.
What are the treatment options for dissociation?
There are a number of different treatment options for dissociation, including:
- Therapy
- Medication
- Self-help strategies
How can I help someone who is dissociating?
If you see someone who is dissociating, there are a few things you can do to help:
- Stay calm and reassuring.
- Talk to them in a soft and gentle voice.
- Help them to focus on their surroundings.
- Encourage them to breathe deeply.
- If they are in danger, call for help.
