How to Manage Dissociation Anxiety

Dissociation is a mental health condition that can cause a person to feel disconnected from their thoughts, feelings, memories, or surroundings. Dissociation anxiety is a common symptom of anxiety disorders, where anxiety can trigger dissociation and make it worse.

Symptoms of Dissociation Anxiety

• Depersonalization: Feeling detached or estranged from your own thoughts, feelings, memories, or body.
• Derealization: Feeling disconnected or unreal, or as if the world around you is not real or is dream-like.
• Memory loss: Forgetting important personal information or events, or having gaps in your memory.
• Confusion: Feeling disoriented or confused about who you are, where you are, or what is happening.
• Difficulty concentrating: Having trouble paying attention or focusing on tasks.
• Changes in sense of time: Feeling like time is passing too slowly or too quickly, or that time is distorted or not real.
• Emotional numbness: Feeling emotionally detached or unable to experience emotions.
• Changes in physical sensations: Feeling lightheaded, dizzy, or numb, or having difficulty controlling your body movements.

Causes of Dissociation Anxiety

• Trauma: Experiencing a traumatic event, such as childhood abuse, neglect, or witnessing violence, can increase the risk of developing dissociation anxiety.
• Anxiety disorders: People with anxiety disorders, such as generalized anxiety disorder, social anxiety disorder, or post-traumatic stress disorder (PTSD), are more likely to experience dissociation.
• Substance use: Using alcohol or drugs can trigger dissociation or make it worse.
• Medical conditions: Some medical conditions, such as epilepsy, migraines, or sleep disorders, can also cause dissociation.

Treatment for Dissociation Anxiety

• Therapy: Psychotherapy, such as cognitive-behavioral therapy (CBT) or trauma-focused therapy, can help people understand and manage their dissociation symptoms.
• Medication: In some cases, medication may be prescribed to help manage anxiety or other symptoms of dissociation.
• Self-care: Practicing self-care activities, such as getting enough sleep, eating a healthy diet, and exercising regularly, can help improve overall mental health and well-being.

Preventative Steps to Reduce Dissociation Anxiety

• Manage stress: Learning and practicing stress management techniques, such as deep breathing exercises, meditation, or yoga, can help reduce anxiety and prevent dissociation.
• Avoid triggers: Identifying and avoiding situations or substances that trigger dissociation can help reduce the likelihood of experiencing symptoms.
• Seek support: Talking to a trusted friend, family member, therapist, or support group can provide emotional support and help you cope with dissociation anxiety.

Tips for Managing Dissociation Anxiety

• Ground yourself: When you feel dissociated, try grounding yourself by focusing on your senses. Notice what you see, hear, smell, taste, and touch. You can also try walking barefoot or taking a cold shower.
• Practice mindfulness: Mindfulness techniques can help you stay present in the moment and reduce dissociation. Try focusing on your breath, or paying attention to the sensations in your body.
• Distract yourself: If you are feeling overwhelmed, try distracting yourself with a task or activity that you enjoy. This could be anything from reading a book to listening to music to spending time with friends.
• Seek professional help: If you are struggling to manage dissociation anxiety on your own, it is important to seek professional help. A therapist can help you understand your symptoms, develop coping strategies, and recommend treatment options.

Resources for Dissociation Anxiety

• The International Society for the Study of Dissociation (ISSD): https://www.issd.org/
• The Dissociative Disorders Program at the University of Michigan: https://www.med.umich.edu/dissociative-disorders/
• The National Institute of Mental Health (NIMH): https://www.nimh.nih.gov/
• The Substance Abuse and Mental Health Services Administration (SAMHSA): https://www.samhsa.gov/