Manage Dissociation and Reconnect with Reality

October 1, 2024 PCI Centers

Understanding Dissociation and Its Connection to Trauma

Dissociation occurs when the mind distances itself from stressful or traumatic events when “actual escape is not possible” (Lanius et al., 2018). This psychological mechanism can manifest in response to a variety of mental health conditions, including:

• Post-Traumatic Stress Disorder (PTSD)
• Anxiety disorders
• Depression
• Bipolar disorder
• Schizophrenia

Dissociation is more likely to occur in individuals with PTSD who:

• Are male (Lanius et al., 2018)
• Have experienced multiple traumas, often starting in childhood
• Face co-occurring psychological conditions
• Have a higher risk of suicidality and functional impairments

Research indicates that 15-30% of individuals with PTSD experience dissociation, with prevalence higher in people who have endured multiple or early-onset traumas (Lanius et al., 2018). While dissociation may provide short-term relief, chronic dissociation can hinder personal relationships, work performance, and overall quality of life.

How Do I Know If I’m Dissociating?

Dissociation is a mental process where individuals disconnect from their thoughts, feelings, memories, or identity in response to overwhelming stress. This coping mechanism helps people handle extreme emotional situations, often during or after traumatic events. However, while it may offer temporary relief, chronic dissociation can lead to significant functional impairments in daily life. Individuals may struggle with emotional regulation and experience difficulties reconnecting with reality, which can exacerbate feelings of isolation and distress (Brand et al., 2009).

Psychologists emphasize that dissociation, especially in the context of trauma, is not simply “zoning out” or daydreaming, as it is often portrayed online. It involves serious disconnections from reality, memory, or identity that can severely impair an individual’s ability to function. Over time, this misrepresentation can foster a lack of empathy or undermine the gravity of the experiences of those who live with dissociative disorders.

Common Subtypes of Dissociation in PTSD

In the context of PTSD, dissociation primarily manifests in two forms:

Derealization:

Derealization refers to persistent experiences where the surroundings feel unreal. Individuals describe their world as dreamlike, distant, or distorted. This disconnection creates the perception that “this is not real,” helping reduce the emotional intensity of traumatic memories (Lanius et al., 2018).

Depersonalization

Depersonalization involves feeling detached from one’s own body or thoughts, almost as if observing oneself from outside. This “out-of-body” experience can create a sense of unreality and numbness, protecting the individual from emotional overwhelm (Lanius et al., 2018).

Effective Therapies for Dissociation:

Several therapeutic interventions can help individuals manage dissociation and reclaim control over their lives:

• Cognitive Behavioral Therapy (CBT): Techniques such as cognitive restructuring, reality testing, and emotional regulation are commonly used to help individuals reconnect with reality and cope with their emotions (Vancappel & El-Hage, 2023).
• Eye Movement Desensitization and Reprocessing (EMDR): EMDR has been proven effective in treating trauma-related dissociation by processing traumatic memories in a safe and structured manner (EMDR International Association, 2022).
• Mindfulness-Based Programs: Practices like yoga and meditation have shown promise in helping individuals ground themselves in the present and reduce dissociative episodes (Vancappel & El-Hage, 2023).

Five Grounding Techniques for Managing Dissociation:

Grounding exercises are powerful tools to help individuals stay present and reduce the intensity of dissociative episodes. Here are some techniques that can be helpful:

1. 5-4-3-2-1 Grounding Technique

This simple exercise helps focus on the present by identifying:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

2. Deep Breathing

Focusing on deep, slow breaths can bring attention back to the body, helping regulate emotions and reduce dissociation.

3. Full Body Scan

Starting from your toes, slowly scan each part of your body while taking deep breaths. Focus on releasing tension in each area as you exhale.

4. Aromatherapy

Using an essential oil diffuser or mindfully consuming a meal or drink can help individuals ground themselves by stimulating their senses.

5. Earthing

Physically connecting with nature by walking barefoot on natural surfaces like dirt, grass, or sand can help reduce feelings of detachment and reconnect individuals with their surroundings.

Stop Dissociating, Start Connecting

Dissociation is a complex coping mechanism that helps the mind manage overwhelming stress. However, when it becomes chronic, it can interfere with daily life and well-being. Fortunately, with proper therapeutic interventions and grounding techniques, individuals can learn to manage and reduce the impact of dissociation. If you’re struggling with persistent dissociative symptoms, especially in the context of trauma, reach out to PCI today. By better understanding dissociation and how it operates, our diverse clinical team can work with you to improve mental health outcomes and promote healing.