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How to Stop Dissociating: Practical Tips for Everyday Life


Dissociation can sometimes feel like you’re watching your life from the outside or as if things around you aren’t real. It’s a way some people’s minds cope with too much stress or past trauma. If you find yourself feeling disconnected from your surroundings or from yourself, it’s important to know that you’re not alone, and there are simple steps you can take to stop dissociating and begin to feel more grounded.

What is Dissociation?

Imagine driving home and not remembering part of the journey or suddenly feeling like you’re a stranger in your own life. This feeling is called dissociation. It’s often the brain’s way of trying to escape overwhelming stress or memories. While it’s a common experience during extreme stress or fatigue, frequent or severe dissociation might need attention.

Recognizing Dissociation

It helps to know what dissociation looks like:

  • Feeling detached from yourself or your emotions
  • Observing yourself from outside your body
  • Losing track of time or thoughts
  • Feeling like the world around you is unreal

Simple Ways to Feel More Grounded

If you’re experiencing dissociation, here are some gentle yet effective ways to reconnect with the present moment:

Focus on Your Senses

Engage your senses to come back to the here and now. Hold a cold ice cube, feel the texture of an orange peel, or listen to your favorite song. These sensory experiences can help bring you back to reality.

Create a Safe Space

Make a part of your home a ‘safe spot’ where you can surround yourself with things that make you feel secure and comfortable. It could be a favorite chair with a cozy blanket and some books or a corner with photos of loved ones.

Practice Mindful Breathing

When you feel lost, try focusing on your breath. Breathe in slowly, hold it for a few seconds, and then breathe out slowly. This can help calm your mind and reduce feelings of panic or disconnection.

Keep a Routine

Routines can provide a sense of normalcy and security. Try to wake up, eat, and go to bed at the same time every day. Structured days with familiar activities can provide anchors that keep you grounded.

When to Seek Help

If dissociation is making it hard for you to live your life, it might be time to talk to someone. Reaching out for help is a positive step towards understanding and managing what you’re experiencing.

How Mile High Psychiatry Can Help You Stop Dissociating

At Mile High Psychiatry, we’re here to help you through tough times with understanding and care. We believe in treating each person with a personalized approach because everyone’s experience with dissociation is unique. Our team is ready to listen, understand, and provide you with the tools you need to manage dissociation in everyday life. With options like in-person visits and telepsychiatry, getting help is easier than ever.

Ready to Reconnect?

If you’re feeling disconnected, reach out. At Mile High Psychiatry, we’re committed to helping you regain a sense of control and connection. Let’s take this important step together toward a more present and joy-filled life. Contact us today and start your journey back to feeling whole.

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