Psychologist explains how to manage Dissociation

Dr Danielle Crane (Clinical Psychologist) explains what dissociation is, why we experience it and ways to manage it.

Examples of what dissociation feels like:
• Like things are moving faster or slower
• Like the noises around you are distorted or muffled
• People around you feel unfamiliar or robotic
• Things feel foggy, dreamlike or unreal
• You feel numb or detached from your body
• You feel like you’re watching yourself from a distance
• Gaps in your memory

Examples of grounding skills:
• Put your feet on the floor, preferably bare foot
• Name 5 things you can see, 4 things you hear, 3 things you can touch
• Touch a variety of textures and fabrics.
• Disengage from staring in one direction for too long.
• Stop swaying other rhythmic behaviours that may be trancing you.
• Say something, hum, clear your throat or sing along to music.
• Change position, clap, stretch, do jumping jacks, dance or stand up
• Have a shower, splash your face with cold water or drink an icy drink
• Take a bath or shower
• Try spearmint gum, lemon, spicy food, carbonated drink or sour sweets
• Change all the notification bells on your mobile/cell phone
• Repeatedly blink your eyes hard.
• Squeeze or massage your muscles or ask for a hug.
• Try paced breathing- breathe in for 5 and out for 7.
• Open a window for fresh air, go outside or look up at the sky.
• Talk to someone or reality-test with a friend.
• Remind yourself out loud that you are safe (I’m an adult. I can leave anytime I want to. I can take care of myself)
• Watch some funny videos on YouTube
• Snuggle up with a soft blanket

Downloadable Worksheets: direct.me/drdaniellecrane
Online Therapy: drdaniellecrane.wixsite.com/psychology
Blog: firefly255.wordpress.com