What is Dissociation?

Dissociation is a psychological state or condition in which certain thoughts, emotions, sensations, or memories are separated from the rest of the psyche.

Everyone experiences dissociation to some extent. 

Mild dissociation can include getting “lost in a book” or daydreaming. 

Moderate dissociation can manifest as a feeling that nothing is real, or a disconnection from what is. 

Severe dissociation can result in amnesia (loss of memory) or take the form of a Dissociative fugue (when a person forgets their identity and takes on a new identity), and at times can turn into Dissociative Identity Disorder (formerly known as Multiple Personality Disorder) and Depersonalization Disorder.  

Severe dissociation is most likely brought on by an equally severe level of trauma that causes a person to separate certain thoughts, feelings or experiences and go on as if “it never happened”. 

When a child is being abused dissociation may be the best tool at their disposal to deal with the trauma at hand.  In fact, dissociation is an invaluable survival skill.  Dissociation can “transport” a person far away from all of the pain.   However, once dissociation has become a habitual pattern in one’s life it can be challenging to let go of and control.   When the abuse is over it is common for the dissociation to remain, especially if the abuse happened more then once.  Dissociation may develop into amnesia (a loss of memory) or take the form of a Dissociative fugue (where a person forgets who they are and takes on a new identity) or can manifest in a Dissociative Disorder such as Depersonalization Disorder or Dissociative Identity Disorder.

Reconnecting to the Body

Dissociation can feel like an out of body experience.  Since the original trauma happened to your body, your body may not feel like a very safe place to be.  You may have learned to separate from your body in order to survive.  In order to heal it is important to reconnect to your body and the physical world.

Ideas of how to do this include:

Physical Activity or Movement

Walk, run, stomp your feet, dance --- any old movement will do.

Grounding Visualization Techniques

S-l-o-w Down

Take your time.  Smell the roses.  Really taste what you are eating.  Feel what you are feeling.  Breathe.  Stay with the moment.

Body Awareness Using the 5 Senses

Taste

• Enjoy your favorite food or drink
• Chew gum or a hard candy
• Sip a hot cup of tea

Hearing

• Listen to a favorite song or album
• Sing along to a favorite song or album
• Listen to sounds of nature (prerecorded or ‘live’)
• Read something out loud
• Play a musical instrument
• Call a friend

Vision

• Visit an art museum
• Notice what is surrounding you right at this moment. 
• Write in your journal about what you see at this moment
• Look at yourself in the mirror
• Watch a beautiful film shot in an exotic location

Smell

• Try an Aromatherapy Oil
• Light a scented candle
• Bake something fragrant
• Breathe deeply

Touch

• Pet an animal
• Hold hands
• Receive or give a massage
• Weed your garden or connect directly to the earth
• Take a hot bath
• Get a manicure or pedicure
• Walk barefoot through the grass
• Hold a favorite stuffed animal

Coping with Panic

Dissociation can be uncomfortable, scary and at times terrifying.  Often panic will accompany the dissociation making it that much worse. 

Symptoms of a Panic Attack include:

 Shortness of breath

A racing or pounding heart

Flushes or chills

Sweating

Trembling or shaking

A feeling of choking

Chest pains

Abdominal Discomfort

Nausea

Dizziness

Lightheadedness

Fear of losing control

Fear that you are “going crazy”

Fear that you are having a heart attack or dying

Depersonalization (a feeling of being distant from oneself)

Derealization (feelings of unreality)

When a panic attack comes it can feel like it lasts an eternity.  The truth is that most panic attacks only last minutes (usually about 10 minutes). 

It is normal to feel afraid after a panic attack.  Panic attacks are a terrifying experience.  You may wonder when or if a panic attack will strike again.  If you experience persistent thoughts about when the panic will come again for a month or more, worry about the implications of the attack for a month or more, or experience a significant change in behavior due to the attacks for a month or more you may want to seek help to ease your pain.  Panic attacks can be treated. 

In order to treat consistent panic attacks a doctor may prescribe an anti-anxiety medication such as Ativan, Valium, Xanax or Klonopin.  These medications may make you sleepy, but they will certainly relax you.  Antidepressants like Zoloft or Paxil have also been found useful in treating anxiety disorders and panic attacks, particularly if your panic attacks are accompanied by depression. 

In addition to medications your doctor can prescribe there are many natural alternatives for treating anxiety.  Herbs like Kava Kava and Valerian have proved effective in minimizing the effects of anxiety and panic.  These herbs may also make you sleepy which can be a beneficial side effect at night. 

I highly recommend Bach Flower Essences for anxiety.  There is a special blend of five flower essences called Rescue Remedy that I have found essential to my healing.  Rescue Remedy contains the essence of Star of Bethlehem that minimizes feelings of shock and trauma, Clematis for the tendency to pass out and be far away mentally, Cherry Plum for the fear of mind giving way and fear of breakdown, Impatiens for the nervous tendencies, and finally Rock Rose for frozen terror and panic.  Unlike prescribed anti-anxiety medications, Rescue Remedy does not make me sleepy.  In fact I find that I can function quite well on it which can be important when I need to be alert.   Rescue Remedy costs about ten dollars and can be found at most health food stores. 

Please check with your doctor before taking any herb or essence with a prescribed medication as they may interfere with one another.

Other Ways to Cope With Panic Include:

Break life down into manageable steps.  Identify your goals and work towards them in small ways. 

Do what needs to be done first everyday

Take time to relax everyday

Practice some form of exercise

Limit alcohol, caffeine and cigarettes

Share your feelings

Consider seeing a therapist

Eat more complex carbs – they act as a mild tranquilizer because they up the serotonin in your brain

Get a good nights sleep

Remember that “This too shall pass”

Consider an herbal supplement such as Kava Kava, Chamomile or Valerian

Take a multivitamin

Consider using Aromatherapy Oils (such as Bergamot, Chamomile, Neroli, Ylang Ylang, Lavender, Valerian, Vetiver, Rose, Clary Sage, Frankincense, Cedarwood or Melissa) in your bathwater or on your wrists where you can take in the aroma

Drink more water – dehydration leads to fatigue and anxiety

Practice Time Management skills

Identify stressors and triggers

Learn to prioritize

Set healthy boundaries, say no when you need to

Use Affirmations and Positive Reinforcement

Practice Visualization

Get plenty of B Vitamins – they support the nervous system

Take Calcium/Magnesium supplements – they have a tranquilizing effect

Meditate

Accomplish something every day

Accept the feeling and concentrate on what action you take