How Do I Stop Dissociating From PTSD?

Post-Traumatic Stress Disorder (PTSD) is a psychological condition that can have a profound impact on a person's life. One of the lesser-known symptoms of PTSD is dissociation, which can be quite distressing and disruptive. Understanding dissociation is the first step towards overcoming it and finding healing.

Dissociation is a defense mechanism that the brain employs in response to extreme trauma or stress. It is a way for the mind to disconnect from the overwhelming emotions and memories of the traumatic event. When dissociating, people may feel detached from their surroundings, as if they are watching themselves from outside their body. They may also experience a sense of time distortion or have difficulty recalling parts of the traumatic event.

Signs and Symptoms of Dissociation

Recognizing the signs and symptoms of dissociation is crucial in understanding and managing this aspect of PTSD. Common signs of dissociation include feeling emotionally numb or detached, experiencing memory gaps, and having a distorted sense of reality. Individuals may also have trouble focusing or feeling present in the moment. It is important to note that dissociation can vary in intensity and frequency from person to person.

Physical symptoms of dissociation may include headaches, dizziness, and a feeling of being "out of body." People who dissociate may also engage in self-destructive behaviors as a way to cope with the overwhelming emotions they are trying to avoid. Understanding these signs and symptoms can help individuals recognize when they are dissociating and take appropriate steps to manage it.

The Link Between Dissociation and Anxiety

Dissociation and anxiety often go hand in hand. Individuals who experience dissociation may also have heightened levels of anxiety. Dissociation can be triggered by anxiety-provoking situations or stimuli, and it can serve as a coping mechanism to alleviate anxiety temporarily. Unfortunately, this coping mechanism is not sustainable in the long run and can lead to a cycle of dissociation and anxiety.

It is important to address both dissociation and anxiety when seeking treatment for PTSD. By understanding the interplay between these two symptoms, individuals can develop strategies to manage their anxiety and reduce dissociation. This may involve learning relaxation techniques, regular exercise, and seeking support from loved ones.

How to Recognize If You Are Dissociating

Recognizing dissociation can be challenging, as it often happens automatically and outside of conscious awareness. However, several signs can indicate you are dissociating. One common indicator is a sudden change in your emotional state. You may feel disconnected from your emotions or experience a sudden shift from intense emotions to emotional numbness.

Another sign of dissociation is feeling disconnected from your body or surroundings. You may feel like you are observing yourself from a distance or as if things around you are not real. Memory gaps or difficulty recalling parts of the traumatic event are also common indicators of dissociation.

Becoming aware of these signs and monitoring your state of mind can help you recognize when you are dissociating. This self-awareness is crucial in taking steps towards managing and overcoming dissociation.

Some patients also report allowing themselves to dissociate as a maladaptive coping mechanism to allow a patient to avoid processing their trauma. One of the primary goals of CPT is to help the patient fully confront their thoughts and feelings to heal.

Techniques to Stop Dissociating

If you are experiencing dissociation, there are several techniques you can try to help stop it and bring yourself back to the present moment. One effective technique is grounding, which involves connecting with your immediate surroundings. Focus on your body's physical sensations, such as the feeling of your feet on the ground or the texture of an object in your hand. Engaging your senses can help anchor you in the present and reduce dissociation.

Deep breathing exercises can also help manage dissociation. Take slow, deep breaths, focusing on the sensation of the breath entering and leaving your body. This can help regulate your nervous system and bring you back to the present moment.

Another technique to try is self-soothing. Engage in activities that bring you comfort and relaxation, such as listening to calming music, taking a warm bath, or practicing mindfulness meditation. These activities can help reduce anxiety and promote a sense of grounding and connection. In CPT, the therapist and the patient work together to keep the patient’s level of consciousness as high as possible to maximize new learning in session, out of session, as well as during the practice assignments

Treatment Options for Dissociation in PTSD

While self-help techniques can be beneficial, seeking professional help is often necessary for effectively managing dissociation in PTSD. Psychotherapy, particularly Cognitive Processing Therapy (CPT), has shown promise in treating dissociation.

One offered version of CPT also incorporates a written trauma account which has been shown to help when a patient has high levels of dissociation. If a patient is able to confront the details of their trauma more fully in treatment, it can help them process memories that are fragmented. Deciding on this option is up to the patient but talk to your CPT clinician if you think this could help with your dissociative symptoms.

CPT helps individuals identify and change negative thought patterns and behaviors associated with dissociation to provide individuals with the tools and support they need to overcome dissociation and heal from their traumatic experiences.

It is important to work closely with a healthcare professional to determine the most appropriate treatment plan for your specific needs.

Self-Help Strategies to Overcome Dissociation

In addition to professional treatment, there are self-help strategies that individuals can incorporate into their daily lives to overcome dissociation. Establishing a routine can provide a sense of stability and structure, which can be particularly beneficial for individuals with PTSD.

Regular exercise, such as yoga or walking, can help reduce anxiety and promote a sense of well-being. Physical activity releases endorphins, which are natural mood boosters. Additionally, practicing mindfulness and relaxation techniques, such as meditation or deep breathing exercises, can help regulate the nervous system and promote a sense of calm.

It is also important to prioritize self-care and engage in activities that bring joy and fulfillment. This may involve pursuing hobbies, spending meaningful time with loved ones, or practicing self-compassion. Taking care of your emotional and physical well-being can help strengthen your resilience and reduce the frequency and intensity of dissociation episodes.

Seeking Professional Help for Dissociation

While self-help strategies can be valuable, seeking professional help should not be underestimated. Dissociation can be a complex symptom of PTSD, and working with a trained therapist can provide the necessary guidance and support to overcome it.

If you are experiencing dissociation, reach out to a mental health professional like those at Nema who specializes in trauma and PTSD. They can assess your symptoms, provide an accurate diagnosis, and develop an individualized treatment plan tailored to your specific needs. Remember, seeking help is a sign of strength, and you deserve support on your journey towards healing.

If you’re struggling with dissociation due to PTSD, we suggest you get expert advice to help you overcome dissociation and reclaim your sense of presence. Book a free consultation here to see how we can help you find your path to healing.

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