Coping with Dissociation in PTSD Recovery

Dissociation due to posttraumatic stress disorder (PTSD) is just one of the symptoms that many of us who have PTSD have to cope with, but it can be a disruptive one. Most people who have survived trauma dissociate to some extent; it's one way that the brain protects us from dealing with frightening events. For some of us, dissociation might be a mild sort of "spacing out" when triggered, but for others, it can be a truly unsettling feeling that is difficult to deal with.

What is Dissociation?

To put it simply, dissociation is an experience where you feel a disconnect from yourself and/or your surroundings (PTSD and Dissociation: What You Need to Know). Dissociation is a normal reaction to traumatic events. When you hear of someone who has suffered a terrible accident but cannot remember parts or all of the details of what happened to them, that's dissociation. It can also be just a feeling of numbness or "checking out" from one's feelings or reality. It may mean that you aren't able to access certain emotions like anger or sadness, or that you don't feel anything in situations that would typically evoke feelings. It can also make you feel like you are observing yourself from a distance in stressful moments.

Sometimes dissociation happens so frequently (especially to those who experienced prolonged trauma) that it interferes with daily life and functioning. It can be disruptive to work or school and can make having meaningful relationships with others difficult. After all, dissociation boils down to the inability to be fully present in one's life, and how can someone who is not present function normally?

Dealing with Dissociation

The good news about dissociation is that there are ways to cope with it, reduce its frequency, and even eliminate it. You are able to change how your body reacts to stressful situations and live mindfully, in the present moment. The following are some ways to deal with dissociation:

• Know your triggers--The key to reducing dissociative episodes is prevention. Dissociation is often triggered by something that is a reminder of the trauma you suffered. Being able to recognize what your triggers are will allow you to avoid them (if possible) or have coping strategies already in place to deal with them.
• Recognize the early warning signs--It may seem like dissociative incidents come from out of nowhere, but there are usually some early warning signs. For some people, it's a feeling of their surroundings getting "fuzzy" around the edges, for others, it's the beginning of feeling disconnected from their surroundings, or even themselves. When you are able to identify the early warning signs, you may be able to catch and deal with dissociative episodes sooner rather than later.
• Use grounding techniques--When you are grounded in the present moment, it's much less likely that you will dissociate. When you feel the early warning signs of dissociation coming on, employ grounding techniques to keep yourself present.
• Ask for support--Dissociation can feel very different than it looks. When you are in a dissociative state, others may not even notice. That's why it's important to let loved ones know what is going on and how they can help you. This includes your psychiatrist or other mental health professional. If they don't know what is occurring, they can't offer you the best help.

Dissociation can be hard, but it is manageable. The key is paying attention to your feelings and taking action when you need to. You are a survivor. You have survived trauma, and that means that you can survive the recovery.

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