Dissociation: Signs, Effects, and Healing 

The other day, I was driving in total silence. This is not a common occurrence for me. Car rides are usually my time to jam to whatever music makes me feel lively and brings joy to my “me time.” Then a light bulb went off... Have I enjoyed anything that brings me great joy lately: my hobbies, traveling, writing, and creating memories with my kids? Have I been supportive of my self-care routine? The honest answer to myself was.. “no.” That’s when I knew I was dealing with dissociation daily.

Dissociation is a complex psychological phenomenon that involves a disconnection between thoughts, feelings, and experiences. It's often a coping mechanism to protect oneself from overwhelming or traumatic situations. While occasional mild dissociation is common and may not be cause for concern, persistent or severe dissociation can have significant long-term effects on mental health and well-being. In this blog, we'll explore the signs of dissociation, its potential long-term effects, and strategies for healing and recovery. 

What is Dissociation?

Dissociation can manifest in various ways, ranging from mild detachment or spacing out to more severe forms such as dissociative amnesia or identity disturbances. Some common signs of dissociation include: 

• Feeling detached from oneself or one's surroundings 

• Memory lapses or gaps 

• Feeling as though one's body is not real or does not belong to them 

• Experiencing a sense of unreality or detachment from reality 

• Difficulty concentrating or focusing 

• Feeling emotionally numb or disconnected 

• Experiencing flashbacks or intrusive memories 

Long-Term Effects of Dissociation

While dissociation can provide temporary relief from distressing emotions or experiences, it can also have significant long-term effects on mental health and functioning. Some potential consequences of chronic dissociation include: 

Impaired Memory and Cognitive Functioning: Chronic dissociation can lead to memory problems, difficulty concentrating, and impaired cognitive functioning over time. 

Emotional Dysregulation: Dissociation can interfere with the ability to regulate emotions, leading to mood swings, emotional numbness, or heightened emotional reactivity. 

Interpersonal Difficulties: Chronic dissociation can strain relationships and lead to difficulties in communication, trust, and intimacy. 

Increased Vulnerability to Mental Health Issues: Dissociation is often associated with other mental health conditions such as anxiety, depression, post-traumatic stress disorder (PTSD), and dissociative disorders. 

Impact on Identity and Self-Concept: Severe dissociation can disrupt one's sense of identity and self-concept, leading to confusion, identity disturbances, or a fragmented sense of self. (This is a good opportunity to discover/remember your core values) 

Healing and Recovery

Healing from chronic dissociation often requires a comprehensive and individualized approach that addresses underlying trauma, promotes self-awareness and mindfulness, and enhances coping skills. Some strategies for healing and recovery may include: 

1. Grounding Techniques 

Sensory Grounding: Focus on the present moment by engaging your senses. I learned this practice in therapy: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 

Physical Movement: Activities like walking, stretching, or dancing can help you reconnect with your body and the present moment. When I’m having a particularly hard morning getting moving I turn on some 90’s hits and dance like no one is watching! 

2. Mindfulness and Meditation 

Mindful Breathing: Finding and practicing a breathing exercise that works for you can help center your mind and reduce feelings of dissociation. RAFT uses box breathing at the beginning of every workshop to help advocates get into a more present space.  

Meditation: Regular meditation practice can increase your awareness and help you stay grounded in the present. For me, a quick YouTube search in the morning of guided meditation helps me feel more grounded. You should check out a tool that RAFT uses called Yoga Nidra. 

3. Therapeutic Support 

Professional Therapy: Seek out a therapist who specializes in trauma and dissociation. Therapies such as EMDR (Eye Movement Desensitization and Reprocessing) or DBT (Dialectical Behavior Therapy) can be particularly effective. I’ve recently been working with my therapist doing EMDR; it can be TOUGH. The breakthroughs have been completely worth the hard work for me. 

Support Groups: Join a support group for individuals experiencing similar issues.  Sharing your experiences with others can provide comfort and validation. RAFT has support calls we’d love for you to join. It's a safe space for other advocates and our RAFT team to support you during your healing journey! 

4. Establishing Routine 

Consistent Schedule: A regular daily routine can create a sense of stability and normalcy, which is crucial for healing. This one is a hard one for me as a neurodivergent individual. Writing it down where I can see it has been a helpful practice. I use a whiteboard right beside my desk to remind me to keep on track. 

Structured Activities: Engage in activities that require focus and structure, such as hobbies, work, or volunteering. Finding hobbies as an adult can be challenging, but trying new things has been a fun part of healing for me, too. So, don’t hesitate to fail, learn, grow, and find activities that bring you joy! 

5. Self-Care Practices 

Physical Health: Maintain a healthy lifestyle by eating nutritious foods, exercising regularly, and getting adequate sleep. Sleep is one of my favorite things, and the gym is one of my least favorite things. I feel so much better when I incorporate the gym into my routine, though. So, if there is time, I reward myself with a quick little nap after the gym. 

Mental Health: Prioritize activities that promote relaxation and mental well-being, such as reading, listening to music, or spending time in nature. One of my techniques for getting through a tough day is getting away from the computer during the day and putting my feet in the grass. Remember to give yourself a break! 

6. Creative Expression 

 Journaling: Write about your thoughts and feelings. Journaling can help you process emotions and experiences. I’ve recently started keeping a journal myself. It’s such a helpful thing for me to slow down my ADHD and anxious mind. Putting my thoughts down on paper helps me organize them and give each of those thoughts/emotions the time it deserves. 

Art and Music: Engage in creative activities like drawing, painting, or playing an instrument to express and process your emotions. My favorite thing is refurbishing antique furniture to bring it back to its original beauty! The beauty of the piece, whenever it’s done, brings so much joy! 

7. Building a Support Network 

Trusted Relationships: Surround yourself with supportive and understanding friends and family members who can provide emotional support. Creating a trusted network has been essential in my healing journey. Thursday nights are my night to plan friend dates. Keeping the weekly routine helps me to stay committed to nourishing my relationships. 

Professional Guidance: Besides therapy, consider seeking guidance from professionals like counselors or coaches who can offer additional support and strategies. Jeremie (RAFT’s Executive Director) meets with his long-term coach in a group setting once a month for professional support. 

8. Safety and Comfort 

Safe Spaces: Create a physical space where you feel safe and comfortable. Fill it with items that bring you peace and grounding. I have a little reading corner with a comfy chair, a fuzzy blanket, some of my favorite poetry books, and a snack drawer with little treats. 

Comfort Objects: Keep items that provide comfort around your spaces. A comfortable blanket is one of my favorite comfort objects. You can find them all around my house. They make each space more comforting and safer. 

9. Patience and Compassion 

Be Patient: Healing from chronic dissociation takes time. Celebrate small victories and progress. Give yourself grace. Having patience with the process is easier said than done. Patience is not one of my strengths, so celebrating through the journey is so helpful. 

Self-Compassion: Treat yourself with kindness and compassion. Acknowledge your efforts and remind yourself that healing is a journey. 

Chronic dissociation can be a challenging experience. It’s essential to approach healing with patience and self-compassion. By understanding the signs and long-term effects of dissociation and seeking support, individuals can embark on a journey of healing and recovery.  

For me, dealing with dissociation means not genuinely living my most authentic life. So, reminding myself to use the tools above has been essential in my self-discovery and healing journey. Mindfulness and meditation, reaching out to friends in my support group, and practicing self-compassion have been essential parts of reaching my goal of being more present in my day-to-day life and beating chronic dissociation. To remember to incorporate these actions into my daily life, I’ve been journaling in my safe space, leaving reminders/notes around my space and desk, and making mindfulness breaks part of my routine. 

Remember, healing is possible, and you are not alone on this journey. 

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Here are some resources I used to understand dissociation a little better:  
Dissociation – Good Therapy, Dissociation and dissociative disorders - Mind, Multiplied By One Organization, American Psychiatry Association, and a BIG thanks to an amazing therapist who’s helped me find the tools that help me. 

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