Deciphering Dissociation: When You're Not Yourself and Reality Takes a Detour

Dissociation is a complex psychological phenomenon that can manifest in various forms, affecting how individuals perceive and experience reality. Among these forms are depersonalisation and derealisation. Let's delve into what these terms mean, their effects, and strategies for managing them.

What is Dissociation?

Dissociation is a mental process where a person disconnects from their thoughts, feelings, memories, or sense of identity. It often serves as a defence mechanism against overwhelming stress or trauma, allowing individuals to cope by mentally escaping from a situation.

What is Depersonalisation?

Depersonalisation involves feeling detached from one's self, as if observing oneself from outside the body or feeling like an automaton. Individuals may describe it as being in a dream-like state or feeling emotionally numb.

Symptoms may include:

• Feelings of detachment from emotions, thoughts, or sensations.

• Perception of one's body feeling unreal or distorted.

• Distorted sense of time or feeling like things are unreal or foggy.

Depersonalisation can be distressing and may interfere with daily functioning, relationships, and overall quality of life.

What is Derealisation?

Derealisation, on the other hand, is characterised by feeling detached from one's surroundings or perceiving the external world as unreal or distorted. It can make the environment seem unfamiliar, dream-like, or distorted in some way.

Symptoms may include:

• Perceiving objects or people as distorted, blurry, or lacking in detail.

• Feeling like one is living in a movie or behind a veil.

• Loss of sense of reality or feeling disconnected from the environment.

Derealisation can lead to feelings of confusion, anxiety, or disorientation, impacting how individuals interact with and perceive the world around them.

Coping Strategies

While dissociation, depersonalisation, and derealisation can be challenging experiences, there are strategies to help manage and cope with these symptoms:

Grounding Techniques

• Sensory Grounding: Focus on sensory experiences like touching objects, listening to sounds, or noticing textures to reconnect with the present moment. For example: The 5-4-3-2-1 technique involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• Physical Grounding: Engage in activities that involve physical sensations, such as exercise, stretching, or deep breathing. For example: The body awareness technique involves placing both feet flat on the floor, wiggling or curling your toes, then, stomping your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.

Mindfulness & Relaxation

• Mindfulness: Cultivate awareness of thoughts and sensations without judgment, helping to reduce anxiety and increase present-moment awareness. For example: The mindful thoughts technique involves allowing yourself to notice any thoughts that come into your head. Pay attention to and accept these thoughts, without judgement. Thoughts are not bad or good, positive or negative, they just are what they are. Allow yourself to think about that. Then, image these thoughts are floating like leaves on a stream, or clouds in a sky, noticing each passing thought and then the one that comes after it, and then the one that comes after that.

• Relaxation: Practice deep breathing, progressive muscle relaxation, or guided imagery to promote relaxation and reduce stress. For example: The belly breathing technique involves paying attention to how your belly fills up with air. You can put your hands lightly on your stomach, or place a tissue box on it, so you can be aware of your belly rising and falling. Breathe out through your mouth at least two to three times as long as your inhale.

Routine & Self-Care

• Establish a Routine: Structure and predictability can provide a sense of stability and control. However, don't overwhelm yourself with an unachievable list of things to complete each day. Consider what activities might give you a sense of reassurance and set up an important area of your life. For example:  A bedtime routine can signal to your body and mind that it's time to rest and reset. This routine might include, having a shower, brushing your teeth, putting your phone away and settling into bed with a book.

• Prioritise Self-Care: Engage in activities that promote well-being, such as adequate sleep, healthy nutrition, and regular exercise. However, it's important to note that self-care looks differently to everyone and you might find the same effect from grabbing a coffee, sitting in nature or learning a new skill.

Seek Support

• Therapy: Perhaps you've tried these strategies before and they haven't worked for you (yet). Maybe it's time to seek professional support and uncover the underlying cause of these experiences.

It's important to remember that these symptoms are not uncommon and that help is available.

If you or someone you know is struggling with dissociative symptoms, remember, you are not alone, and there are resources available to assist you in navigating through these challenges.

Best wishes from the psychologists of Empathetix Psychology.