Preventing Dissassociation
5, 4, 3, 2, 1 technique- Name 5 things you can see; 4 things you can touch; 3 things you can hear; 2 things you can smell and 1 thing you can taste
Keep a journal- track your emotions, thoughts & experiences. Identify triggers & track prescribed medication intake .
Attending talk therapy (psychotherapy)
Practice Visualization
Use grounding techniques
Try breathing exercises
Create a personal crisis plan
Ensure adequate sleep
Rely on your support system -it’s okay to ask for help, you’re not a burden
Reduce daily stress
What is Dissasociation?
Disassociation is an adaptive response to threat and is a form of “freezing”. It is a strategy that is often used when the option of fighting or running (fleeing) is not an option. Dissasociation functions as a coping mechanism developed by the body to manage and protect against overwhelming emotions and distress. This can be a completely natural reaction to traumatic experiences, and can be helpful as a way of coping at the time.
Symptoms of Disassociation
Feeling disconnected from your own body.
You might have a sense of who you are.
You may have clear multiple identities.
Feeling disconnected from the world around you.
Might have difficulty with sensory awareness, or the perception of senses might change.
What does dissociation look like from an outside view?
-They’re daydreaming, ignoring you, spacing out, or disconnected from the conversation and their surroundings.
-The person may seem different from their usual self.
-Eye contact is broken
-The conversation comes to an abrupt halt
-The person cannot accurately gauge the passage of time.
-The person can look frightened, “spacey”, or emotionally shut down.
