Let’s Plug Back in: Exploring The Causes of Dissociation and Ways To Heal
By a Denver Trauma and Relationship Therapist
Have you ever been in the middle of a conversation with a friend at your favorite restaurant, and all of a sudden their words start to fade out and you get lost in a world that feels unfamiliar? This sensation of disconnection from your body, feelings, or surroundings is known as dissociation, a coping mechanism that can act as a shield from overwhelming emotions or experiences.
What is Dissociation?
Dissociation is a subconscious, automatic nervous system response that is learned over time and functions as our body’s way of protecting us from anything that is too overwhelming to feel fully.
Think about a time where something traumatic or extremely upsetting happened in your life. Now imagine what it would have been like to feel the full intensity of that the entire time you were in the scenario. It likely would have been incredibly overwhelming for your body to go through - or depending on what your experience was, it may even seem impossible to get out of on the other side.
This is an example of your nervous system functioning exactly as it should be. Dissociation is needed and healthy in traumatic moments in life, whether during a large single-incident trauma or repeated traumas over extended periods of time.
If this resonates with you, you may also find that dissociation can seemingly pop up out of nowhere, even when you aren’t experiencing anything traumatic or overwhelming.
This is because over time, dissociation as a learned protective response can become a pattern that starts to happen automatically. I like to think of it as a flip that can be switched on and off. Over time and with more and more use, that switch can become very sensitive and begin working in overdrive - sometimes switching on even when you don’t actually need to dissociate to stay safe and emotionally regulated.
If dissociation is impacting your life and showing up in times when it’s not serving its initial, protective purpose, somatic trauma therapy that works specifically with the body and nervous system can help!
How Can I Get Support For Dissociation?
One important thing to understand is that you are not alone. According to Mental Health America (MHA), nearly one-third of people report experiencing dissociation at some point, and most people with dissociation experience transient and mild dissociative experiences.
Support options for dissociation often include trauma therapy, medications, and subtle lifestyle shifts to help you stay connected and present in your body. Taking the necessary steps to manage dissociation can be daunting, but it is also an important part of helping your nervous system heal. Here are a few strategies that can be used to cope with dissociation:
Tips to Regulate During Dissociation from a Denver Trauma Therapist
• Breathe deeply and slowly
Focusing on the breath helps to ground you in the present moment.
• Use your five senses
Take a moment to notice five things that you can see, four things that you can touch, three things that you can hear, two things that you can smell, and one thing that you can taste.
• Try progressive muscle relaxation
Tense and relax each muscle group in your body, starting at your feet and working your way up to your head.
• Practice mindful, Gentle movement
Try Yoga, Tai Chi, or walking in nature to help you become more aware of your body and its sensations.
• Connect with your body
Place your hands over your heart, on your stomach, or on your forehead, and take a few moments to really feel your body.
• Ground yourself in the present moment.
Notice the sights, sounds, and smells around you, and take a few moments to appreciate the beauty in your environment.
• Reach out for Support
If dissociation is affecting your life, please know that you don’t have to go through it alone.
Ready to start trauma therapy for dissociation? Here are some questions to ask potential therapists:
1. What are your qualifications for treating dissociative disorders?
2. What types of treatments do you typically use to help with dissociation?
3. How long do you anticipate the treatment process to take?
4. What kind of support will I receive during treatment?
5. Are there any lifestyle changes that might help me manage my symptoms?
6. Do you have any resources or recommendations for additional support?
7. Are there any potential risks associated with the treatments you recommend?
Healing from dissociation can’t be done alone!
Healing from dissociation is absolutely possible, and it requires at least one other safe and supportive nervous system (aka human being) on board. This is because of something called nervous system co-regulation, which can be defined broadly as the way one person’s nervous system can have a profound effect on another’s. Human beings aren’t built to move through life alone. We’re wired for connection and togetherness - both integral parts of healing. Co-regulation can come in the form of a safe and present partner/friend/family member, a therapist, or ideally, a combination of all of the above.
Explore trauma therapy in Denver
I hope this post has helped to shed some light on the causes of dissociation and provided you with some helpful tips for understanding and appreciating your nervous system.
If you’re interested in exploring what it would be like to start trauma therapy for dissociation, reach out for a free consultation with one of our trauma specialists. We’ll be happy to share more about our work and how our Denver trauma therapists can support you.