Preventing Dissassociation

1. 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

2. Keep a journal- track your emotions, thoughts & experiences. Identify triggers & track prescribed medication intake .

3. Attending talk therapy (psychotherapy)

4. Practice Visualization

5. Use grounding techniques

6. Try breathing exercises

7. Create a personal crisis plan

8. Ensure adequate sleep

9. Rely on your support system -it’s okay to ask for help, you’re not a burden

10. 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.