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Well-Being

Dissociation – Support options part two

Final entry in our dissociation series, taking a look at self-help options for those of us dealing with anxiety, depression and by extension dissociation.

We’ve discussed the treatment options available to us through your GP or therapy, but what else is there to choose from?

There are some options remaining that you can look into from the comfort of your own home, though, I will state for the record. It is important to discuss any treatments you want to try with your GP. There are less regulations around these treatments so it’s important to look into their legitimacy, reviews and any potential risks.

Without further ado lets get into it

Herbal home remedies

Anxiety and depression can trigger dissociation, so it may be worth looking into some herbal or home remedies if pharmaceuticals aren’t your thing.

St Johns Wart, lavender roll-ons, aroma therapy are all options to help you destress and reduce the chances of being overwhelmed. Be sure to check in with a doctor if you are on any other medications and you should first discuss it with them before you start self medicating.

Another topical treatment is CBD. I won’t get into the details but CBD is being viewed as a very helpful drug with little to no risk. CBD is made from marijuana extract but without the chemical THC. This chemical THC is what makes you feel high, its psychedelic properties are what you often associated with weed. CBD however, will not get you high and is totally legal. What’s more, research from King’s College LDN has even shown it have preventative properties when it comes to psychosis and has been shown to aid depression, anxiety and insomnia. All of which can help reduce dissociation.

When shopping around be sure to check reviews and ensure you know what dosage you’re getting. Start small and build up. Also, ensure you check for any side effects with any medications you’re on. I’m currently of an antidepressant that interacts with CBD so that it becomes metabolized by the body in excess, resulting in an increase in my medication dosage. Which could risk overdose. So be sure to look into this if you’re on any meds!

Third wave therapies

Meditations, hypnosis and mindfulness can all help with anxiety symptoms and reduce your levels of stress. In particular, mindfulness has been touted as a particularly effective treatment for dissociation.

I’ve been told, dissociation is characterised by a disconnection with everything around you, while mindfulness is characterized by a deliberate awareness of everything around you. This cognitive opposition may explain why mindfulness is seen as an effective treatment for dissociation.

However, it is suggested to be most effective when added to your daily routine. The emphasis is on learning mindfulness and integrating this mindset into your everyday life. It is not a magic solution and cannot stop dissociation when it occurs but generally can limit the severity and length of dissociative episodes if adopted into your routine.

Hypnosis sessions can be useful if you suffer with insomnia. From personal experience I find myself more anxious and more likely to dissociate if I’m tired. So hypnosis for sleep can help reduce this!

Grounding ideas – for when it’s too late

Once you’re feeling dissociated, many of these techniques may not be much use to you. That is, other than mindfulness. Techniques such as mindfulness ground you in the present, in the environment and pull you out of the dissociative blur.

The best way to do this is to incorporate your senses. What can you see? Touch? Smell? Can you name 5 things you see?

Some particularly useful methods may include heat. A cold shower, splashing cold water over your face, or holding ice in your palms have been praised for their effectiveness.

Additionally, familiar smells may help. This may be sad to admit but I had a particular room spray in a period of my life I look back on fondly. The smell itself relaxes me. The same may be true for you!

Anything that gets you invested in the present can help you in your fight against dissociation.

Resources

There are an abundance of online resources for you to choose from. So please, take a look. These resources have helped me in my understanding and appreciation for my dissociative experiences.

Carolyn Spring’s blog: https://www.carolynspring.com/blog/

Grounding tools: https://www.psychologytools.com/resource/trauma-dissociation-and-grounding/

Youtube: Multiplicity&Me, DissociaDID

Mind resources: https://www.mind.org.uk/information-support/types-of-mental-health-problems/dissociation-and-dissociative-disorders/self-care/

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