Explaining Dissociation Part 3: How to Cope

Review

So far, we have learned about the common types of dissociation that people with Borderline/Dyslimbia may experience.  We looked at personal examples of Dissociation interfering with life. Now you, the Dyslimbia patient, may be wondering, what can I do to help myself with this problem?

Some people may feel they need no real help. If dissociation does not actively interfere with your life, then don’t worry about it. I knew one person with regular dissociative amnesia who was content because he would tell his friends his forgetfulness was due to alcohol. I, however, recommend seeking help if dissociation interrupts normal social interaction.

Psychotherapy

The National Alliance on Mental Illness notes that most dissociative symptoms are due to trauma (and/or, for borderlines, an inability to process stress). Because of this, the best treatment is talk therapy. Therapists can help patients work through traumatic memories and learn ways of coping with stress. This is a slow process that may take years, but the medical and scientific communities are fairly confident in the general effectiveness of talk therapy.

Medications

The National Alliance also notes that medicines are sometimes used for dissociation.  When people are being treated for dissociation with a co-occuring problem, such as depression, the antidepressant medicine may also help the dissociation.

Helpful Tips– 

Here are some practical things you can do to help treat dissociation. Some are taken from the web article “Coping With Trance States: The Aftermath of Leaving.”

1) Stay Healthy.  Exercise can help many people feel less “zoned out.” Some people with dissociative disorders may become worse when drunk or on certain drugs, so either avoid these substances, or always use with extreme caution and a friend nearby.

2) Avoid Triggers. Certain areas, people, experiences, or thoughts can trigger dissociation. For example, when I experience extreme loneliness I tend to dissociate. While a therapist can help you slowly adjust to your “triggers” — the things that make you dissociate– you should not try to do this on your own. Avoid overwhelming situations wherever possible.

3) Keep in Touch with Reality.  You may find having a regular daily schedule helps you stay grounded. Calenders and to-do lists can help with this.  Reading regularly can help comprehension, which might over time reduce the feelings of “zoning out.” Keeping up to date on something — like world news, for example– might do the same.

Remember, dissociation can be one of the scariest things you will ever experience, but it doesn’t have to rule your life. Even if we feel like we are trapped inside the prison this terrible disorder created for us, we must maintain hope for the Great Escape.

 “Coping With Trance States: The Aftermath of Leaving.” http://www.nwrain.net/~refocus/trance.html

 “Dissociative Disorders.” http://nami.org/content/contentgroups/helpline1/dissociative_disorders.htm

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