5 ways to manage dissociation
“I feel that we’re all lighthouses, and my job is to shine my light as brightly as I can to the darkness.” - Jim Carrey
In my last blog, I discussed how to identify dissociation. In this one, I will talk about 5 ways you can manage dissociation when you notice it.
Dissociation, at its core, is the phobia of inner experience. It thrives on parts of you not knowing. It may be about avoiding certain feelings such as anger or shame. It can also be avoiding certain situations.
With these skills, it’s very important to practice these before you are dissociating. These are like a dissociation first-aid kit. And much like medical first-aid, if you haven’t practiced these situations, your skills have a higher chance of failing.
In other words, don’t practice these until you get them right. Practice them until you can’t get them wrong and you’ll have a much higher chance of healing and recovery.
5 ways to manage dissociation
1. Tell yourself out loud you are dissociating.
Dissociation depends on you not knowing.
Write down your personal symptoms beforehand and review them to help check yourself more obejctively.
2. Practice Mindfulness Moments - Involves three components:
Present Moment Awareness.
Nonjudgment - Not assigning a value or meaning to your observations. Being objective as possible.
Intentional - Reminding oneself the present moment is the only time we have. The past is gone and the future will never happen. When we think of what will happen next Tuesday, when next Tuesday happens, it will be Now.
How to use mindfulness moments:
Notice 3 objects in the room. Describe them in close detail (shape, color, texture, size, etc) Say them out loud.
Notice 3 sounds. Pay close attention to the quality of their sounds (loud, soft, deep, pleasant, sharp). Say them out loud.
Touch three objects and repeat the process.
Practice this twice a day. Once in the morning and once in the evening. Practice in different rooms and situations.
4. Walking outside.
Your calves are the “second heart.” If you look at the muscles on an anatomy chart, they actually resemble the shape of a heart. When the body is moving in a rhythmic fashion, it soothes the brain stem or the "lizard part of the brain."
5. Breathing exercises. - Here are my two favorite techniques:
4-7-8 Technique
Breathe in for 4 seconds. Through the nose.
Hold your breath for 7 seconds. Expand your belly like a balloon. It can help to lie down and put a pillow on your stomach. This allows you visually see it happening and helps with balancing. It’s also something to focus on. You can use a stuffed animal if you’d prefer.
Exhale slowly for 8 seconds. It helps to unhinge your lower jaw and let your breath drift out like you’re smoking or if you could see your breath on a cold day.
Repeat 10 times and try not to fall asleep.
Box Breathing - the Navy SEALs use this to help them stay calm in highly intense situations. It follows a 4-4-4-4 pace.
Breathe in for 4 seconds.
Hold your breath for 4 seconds.
Breathe out for 4 seconds.
Hold your breath again for 4 seconds.
Repeat 10 times.
I’ve reviewed 5 skills you can use. These are the most effective skills I have found when used consistently. I’d love to hear of any other resources or skills you’ve found to be helpful. Please comment below with any you use and the differences you’ve noticed. Thanks!