Disassociation and Anxiety: What it is and What to do About it

When it comes to anxiety, there are many things you will experience. You might have 
severe panic attacks, generalized anxiety that causes near-constant worry, or 
disassociation. With this condition, it can feel like you are completely disconnected from 
reality, and is often a sign that your anxiety has peaked or a panic attack is on its way.


Understanding Disassociation and Anxiety

First, let’s take some time understanding disassociation. This is an experience where 
you feel like you are almost having an out-of-body experience, but less intensive. It 
often occurs when you are experiencing an anxiety or panic attack, and you suddenly 
don’t feel yourself. It is as if you are watching yourself move and talk, but you aren’t 
controlling it. You might lose a sense of identity, or have trouble connecting with your 
emotions.


Common Signs of Disassociation

Experiences of disassociation can differ from person to person. Some common signs 
include feeling detached from your body, experiencing the world as dreamlike or unreal, 
and having gaps in your memory. People may also have difficulty recognizing 
themselves in the mirror, and may feel disconnected from their emotions.


How Anxiety Triggers Disassociation

Anxiety can sometimes trigger disassociation as a coping mechanism. When feelings of 
anxiety become overwhelming, the brain may use disassociation to try to distance itself 
from the intensity of the emotions. While this might provide temporary relief, it doesn't 
help to address or manage the root cause of the anxiety.


Grounding Techniques to Manage Disassociation

Grounding techniques can be helpful in managing episodes of disassociation. These 
techniques focus on reconnecting with reality by engaging your senses. This might 
include touching a textured object, smelling a strong scent, or describing what you see 
around you in detail. Grounding techniques can help bring your focus back to the 
present and reduce feelings of disconnection.


Seeking Professional Help

While grounding techniques can provide temporary relief, it's important to seek 
professional help if you're experiencing disassociation regularly. A mental health 
professional can help you understand why you're disassociating and provide you with 
strategies to manage it.

They may also work with you to address the underlying anxiety. This could involve 
techniques like cognitive-behavioral therapy, which can help you understand and 
change thought patterns that lead to anxiety and disassociation.


Self-Care Practices

In addition to professional help and grounding techniques, regular self-care practices 
can also help manage disassociation and anxiety. This might include regular exercise, a 
healthy diet, adequate sleep, and mindfulness practices. All of these can help reduce 
anxiety levels and improve your overall mental wellbeing.

Disassociation and anxiety can be challenging to deal with, but help is available. By 
understanding what disassociation is, recognizing the signs, and using strategies like 
grounding techniques, professional help, and regular self-care, you can effectively 
manage disassociation and anxiety. Remember, it's okay to reach out for help if you're 
struggling. You don't have to navigate this alone.
