❇️ Did you know that Dissociation is a protective reaction and occurs on a spectrum?
👉 There are various areas to the dissociative spectrum between what is normal and what is quite extreme levels. Some people may mostly have one of these but some have a mixture of many depending on the severity of the event.
🧠 Our brain uses different levels of dissociation to protect us from feeling pain when feelings and sensations are too overwhelming that take all the resources of the person to cope.
🔹Experiencing dissociation is part of the parasympathetic nervous system 'freeze - collapse' response.
⚡The spectrum of Dissociation from Low to Extreme
- autopilot mode in routine tasks
- zoning out
- PTSD- trauma
- amnesia & memory problems
- depersonalization & derealization
- identity alteration
- dissociative identity disorder (DID)
🛸Sometimes it is described as the experience of being a “passenger” in one’s body, rather than the driver.
🤔What to do if you experience dissociation?
🔹Keep a journal
Write down thoughts, emotions & situations that have triggered you during the day. Try a gratitude journal.
Use your 5 senses. Use movement & body posture to feel grounded. Use positive affirmations. Use imagery & visualization. Create a soothing box.
Focus on the present moment through breathwork. Pay attention to your surroundings. Use meditation & relaxation techniques.
🔹Sleep & diet & exercise
Have a routine. Wake up and go to sleep at the same time. Eat healthy foods, avoid caffeine & alcohol. Exercise regularly
❇️ exercises for dissociative symptoms ❇️
👉The 5-4-3-2-1 Grounding technique
5: Acknowledge FIVE things you see around you.
4: Acknowledge FOUR things you can touch around you. I recommend that one of the things you touch is yourself. Apply a bit of pressure if you can.
3: Acknowledge THREE things you hear.
2: Acknowledge TWO things you can smell.
1: Acknowledge ONE thing you can taste.
👉Another helpful thing to do is to create a SOOTHING BOX with different materials and items that enhance your senses. You can put in the box different things such as scents, oils, fabrics, stress balls, nature items, objects with different textures, smooth stones, a blanket, etc. Focus on the sensations you are feeling when you interact with the elements in the box.
🤗Tell me in comments if these are useful
Check the graph here
According to Dr. Kristin Neff, Self-Compassion has 3 main elements.
Being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or criticize ourselves.
Suffering and feelings of personal inadequacy are part of the shared human experience. It is something we all go through rather than something that happens to “me” alone.
Taking a balanced approach to negative emotions so that feelings are neither suppressed nor exaggerated. Mindfulness requires that we not “over-identify” with thoughts and feelings, and we listen to what is happening in the present.
❇️ Practice ❇️ by Kristin Neff
One easy way to care for and comfort yourself when you’re feeling badly is to give yourself supportive touch. Touch activates the care system and the parasympathetic nervous system to help us calm down and feel safe.
You might like to try putting your hand on your body during difficult periods.
· When you notice you’re under stress, take 2-3 deep, satisfying breaths.
· Gently place your hand over your heart, feeling the gentle pressure and warmth of your hand. If you wish, place both hands on your chest, noticing the difference between one and two hands.
· Feel the touch of you hand on your chest. If you wish, you could make small circles with your hand on your chest.
· Feel the natural rising and falling of your chest as you breathe in and as you breathe out.
· Linger with the feeling for as long as you like.
Some other possibilities are:
One hand on your cheek, Cradling your face in your hands, Gently stroking your arms, Crossing your arms and giving a gentle squeeze, Gently rubbing your chest, or using circular movements, Hand on your abdomen.
check more info in this post