By Christina Fenske
Are you checking out? Having flashbacks? Nightmares? Avoiding any thoughts, feelings, or situations that may evoke trauma? Easily startled? Does it feel like too much at times? You may be coping with some dissociation. This article isn’t meant for you to diagnose yourself. If you are having more than a few symptoms discuss them with your family doctor who may refer you to a mental health clinician or counsellor.
If you have been diagnosed with dissociation it is more than just daydreaming. It can effect your ability to concentrate, your identity, your memory, and your awareness of yourself.
Everyone may experience dissociation differently and it can be unique for each person. There are some common symptoms though that you may recognize in yourself or someone you know as follows:
- flashbacks (re-experiencing a past moment,
particularly a traumatic one) - losing touch with what’s going on around you
(like spacing out) - being unable to remember things (or your mind
“going blank”) - depersonalization (an out-of-body experience, as
though you’re watching yourself from a distance) - derealization (where things feel unreal, like
you’re in a dream or a movie)
Please Note: Having dissociative symptoms isn’t the same as having (DID), otherwise known as Dissociative Identity Disorder. Or Multiple Personalities Disorder.
It’s commonly thought that anyone who dissociates must have DID, but this isn’t necessarily true. It can actually show up as a symptom in a few different mental health concerns including but not limited to depression and complex Post-Traumatic Stress Disorder (PTSD).
Either way please don’t guess and talk with your doctor or your mental health provider.
Let’s say you have been experiencing dissociative episodes how can you move away from dissociating and work towards a coping mechanism that might be more helpful.
Well I’m happy you asked. Here are some recommendations of a few strategies that you might find helpful.
Remember to find one that works for you and if it doesn’t work the first time try again or try another one. Here are some below:
| * Square Breathing (4 counts breathing in, 4 counts holding your breath, 4 counts breathing out, 4 counts holding no breath, repeat.) * Place an ice pack on the back of your neck to wake up your vagus nerve. * Take a sniff of your favorite essential oils-something strong like peppermint or orange * Take off your shoes and pay attention to the different textures and temperatures of the carpet/hardwood/tile floors in your house or the grass outside. * Sing, hum, remind yourself that you are here and have a voice. * Chew mint or cinnamon gum and take a few deep breaths-pay attention to the cold feeling in your mouth and nose. Even try a sour candy. * Get some activity or change your venue. Go outside if you are inside. Go into a bright room, if you’re in a dark one. * Watch a movie or Youtube video that makes you laugh-remind your brain that it has endorphins to release! * If you dissociate often change up your phone notification tones- to different sounds that will draw you back into the present moment. * Step away from your phone, TV, or computer. It is easy to fall into a “trace” and let time escape you, however, it’s a coping mechanism that isn’t helping! |
If you struggle with dissociation, contact us today for a 15minute consultation to find out how we can help you. Email us at admin@ovcs.ca. If you liked this article check out our other one on “How Do You Cope?”
