What to Do When You Get Stuck in Dissociation

Dissociation is an adaptive survival instinct that serves as a form of self-protection. Many people experience 'zoning out' at various points, but feeling chronically "stuck" in dissociation and dissociative disorders can feel dysregulating and disorienting.

Fortunately, there are many concrete steps to bring yourself to presence and safety. Although it can take time, learning how to navigate dissociation often comes with a renewed sense of inner peace and empowerment. Like with all things, symptom management isn't about forcing change. Instead, it's about curiously rediscovering your own wholeness and finding what works best for you.

Internally Name the Dissociation Gently

The first step in managing dissociation symptoms is noticing when they show up. Dissociation can be subtle, especially if it's been a chronic coping strategy for many years. That's why it's important to start building awareness of the earliest cues, including:

• feeling spaced out or "not present"

• chunks of time passing without you realizing it

• feeling disconnected from your own body

• feeling like you're having an out-of-body experience

• difficulty concentrating or a foggy brain that feels different from mere distraction

• sense of numbness or complete lack of emotion

• feeling like you forget important details despite trying to listen attentively

In the early stages of recognition, it's important to stay neutral with yourself and your symptoms. Neutrality helps with the discomfort associated with feeling like you're losing control. It can also reduce the likelihood of entering a deep shame spiral.

You can gently anchor yourself with acknowledgments like, I feel disconnected right now, or I am dissociated in this moment. This kind of observational insight can actually shift the internal disconnection to the present moment.

Ground to Your Body Using Your Senses

After noticing dissociating, you want to focus on returning to your physical sense of self. Sensory grounding techniques can help with this transition. Aim to target 2-3 physical sensations when you feel stuck like:

• Sipping something cold or textured like a fizzy drink or hot tea

• Holding a stone or soft fabric in your hand

• Pressing your feet firmly into the floor or taking a short walk

Reduce External Stimulation to Slow Things Down

When dissociation is present, the nervous system can become overloaded. But rather than "forcing" yourself into the present moment, try to focus on reducing sensory overload. Move away from screens. Dim the lights. Notice your breathing and take longer, deeper breaths.

This is all about calming the nervous system. Your goal is to show your brain that you're safe, as this can interrupt the protective mechanisms that trigger dissociation. You don't have to "fix' a dissociative state. You can trust that building enough calmness inside and outside of you creates safe enough conditions for mindfulness to resume.

Aim to Interrupt the Loop

If you find yourself looping with dissociative experiences, try speaking it out loud. Narrate what's happening within you and try to stick to the facts. This sounds like, "I'm in my car right now. There is traffic on the freeway. I feel disconnected, and things are a little fuzzy. I logically know I am safe."

The act of engaging your voice, hearing your own tone, and processing language can move you out of the freeze response. You're pulling yourself outside of an internal echo chamber and aiming to reestablish a felt sense of presence in the external world.

Establish a 'Breaking Stuckness' Item

Choose a tangible item that can embody a dissociation reminder. It doesn't matter what it is, but it should be both small and accessible. You might defer to a special bracelet or even an index card with a positive affirmation written on it. When you notice yourself moving into a dissociative episode, anchor yourself with your item. Over time, it reminds you that you can get back into the here and now.

Prioritize Simple Lifestyle Shifts

To reduce dissociation, aim to build a consistent daily routine that honors both your physical and emotional well-being. Some basic changes include:

• eating and hydrating regularly to keep your body feeling safe and nourished

• sticking to a consistent sleep schedule to mitigate the effects of sleep deprivation

• setting limits around screen time to avoid sensory overload or 'dissociation-via-scrolling'

• spending more time in nature to re-engage with your external surroundings

• incorporating body-based movement, like walking or stretching, to connect to your body

Mental Health Treatment for Dissociation and Trauma Symptoms

People who have experienced trauma are at a heightened risk for dissociative symptoms. Furthermore, there's a strong overlap between post-traumatic stress disorder (PTSD), dissociation, substance abuse, and other mental health conditions.

If you're struggling with dissociation, treatment can help strengthen your healing process. Your nervous system needs time and witnessing to know it's safe, and recovery work may entail processing traumatic events, strengthening coping skills, and building a stronger sense of identity.

At Resurface Group, we are here to help. We offer a comprehensive, holistic approach to treating mental health concerns. Please contact us today to learn more about our unique programs!