hi, okay so I get this weird feeling a lot, like I'm not there/I'm not in my body??? and I just feel so out of place and uncomfortable. is there any way to explain that/stop it from happening? tagged fio
Hey there, Fio!
What you are describing sounds like Dissociation. Dissociation is a combination of physical sensations, emotions, and thoughts which lead the person experiencing it to feel so disengaged from their surroundings that they begin to wonder whether or not they are actually in their body. It describes a wide range of experiences, from mild detachment from your immediate surroundings, to more severe detachment from physical and emotional experiences. The defining characteristic of all dissociation involves a detachment from reality, rather than a loss of reality as in psychosis.
Dissociation has been described as one of the symptoms experienced by some victims of multiple forms of childhood trauma, including physical, psychological, and sexual abuse. Studies suggest that dissociation is correlated with a history of trauma. It is much more common among those who are traumatized, but at the same time, there are many people who have experienced a trauma but do not show dissociative symptoms.
While Dissociation is sometimes triggered by trauma, it may be preceded only by stress, psychoactive substances, or no identifiable trigger at all.
A good way to help stop dissociative episodes is to use grounding techniques. Grounding is described as, “a technique that helps keep someone in the present. They help reorient a person to the here-and-now and in reality.”
A few grounding techniques I would suggest are:
-Use the 5-4-3-2-1 method: Think on 5 things you can see (look at them, study them, note everything you can tell about them just from sight), 4 things you can hear (listen closely, hum or tap out any rhythms you can hear), 3 things you can touch (and touch them, take note of their textures), 2 things you can smell or like the smell of, and take 1 slow, deep breath.
-Use the five senses: What do you feel? (Fabric or a rough surface, etc.) What do you smell? (Do you smell your dinner in the oven or your friend’s mint gum?) What do you see? (Colors, people, etc.) What can you taste? (If you have anything to taste. For this one, trying carrying some gum around with you to chew when you are trying to ground.) What do you hear? (Cars driving by, people laughing, etc.)
-Remind yourself where you are, what time it is, what the date is.
A good way to possibly help prevent Dissociation is Mindful Thinking or Mindfulness. Mindfulness is described as “the practice of purposely focusing your attention on the present moment—and accepting it without judgment. Mindfulness is now being examined scientifically and has been found to be a key element in happiness.”
Mindfulness Techniques:
There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.
Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.
Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.
Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.
Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.”
Accept the presence of the emotions without judgment and let them go.
Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.
And, if at all possible, you should speak to a medical health professional about your dissociation. A doctor can help you with treatment, medication (if they deem it necessary), and more techniques to help you with grounding and Mindfulness.
I hope this helps, Love.
Best of luck,
<3 ~Yiska