dissociation<\/span> It is a state in which people feel disconnected from their surroundings or feelings. This phenomenon can occur quite suddenly and often causes great discomfort. Sometimes it feels like living in a dream or the world is becoming \u2018fake\u2019 \u2013 one\u2019s own self can fade into the background or one feels like an observer of one\u2019s life rather than actively participating.<\/p>\n\n\n\n\n\n\n\n
An example from everyday life<\/strong> Dissociative states can last for a short time or persist for longer periods of time. They are often a result of stress, trauma or internal conflict. But what exactly is behind it? How does dissociation still manifest itself, what triggers exist and how can one learn to deal with them? I would like to answer these and other questions in this blog.<\/p>\n\n\n\n To understand dissociation well, it helps to take a closer look at the term. \u2018Dissociation\u2019 comes from Latin and means \u2018separation\u2019 or \u2018disconnection\u2019. In the psychological context, it is said that certain psychic processes that normally work together in an integrated way (such as perception, memory and emotion) suddenly appear separately from each other.<\/p>\n\n\n\n While we usually have a relatively unified experience of ourselves and the world in everyday life, it can happen in a dissociative state that we no longer feel feelings, sensory impressions or memories as belonging together. Often it feels like we are stepping out of ourselves and just passively observing the moment. Other sufferers describe that they hardly feel themselves or feel a great emotional numbness.<\/p>\n\n\n\n Dissociation is not a clearly defined phenomenon that every human being experiences identically. Rather, there is a spectrum of different forms and degrees of severity:<\/p>\n\n\n\n These different manifestations can occur individually or in combination. The intensity also varies: For some people, these are short, fleeting moments that pass quickly, while others are stuck in longer episodes and severely restricted in their everyday lives.<\/p>\n\n\n\n A very typical sign that dissociation could be at play is the appearance of memory gaps. These are not everyday forgetfulness, such as the laying of the key, but larger periods of time in which consciousness was seemingly turned off. The person concerned cannot remember certain situations or conversations at all or only fragmentarily.<\/p>\n\n\n\n Some describe it as if the CV suddenly lacks entire chapters. Often this phenomenon occurs in conjunction with traumatic experiences, because the psychic mechanism tries to protect the consciousness from painful memories.<\/p>\n\n\n\n Many sufferers report a strong sense of unreality (Derealisation<\/span>). People, objects or the environment seem strangely fake. Perception can appear distorted, colors are paler or tones arrive as filtered by cotton wool. These experiences can also affect the experience of one's own person, which is called depersonalization.<\/p>\n\n\n\n Here you can feel as if you are \u2018disembodied\u2019, as if you are standing next to yourself or as if someone else is controlling the body. These experiences are extremely disturbing because they challenge the basic sense of security and identity.<\/p>\n\n\n\n Another symptom of dissociative states is the feeling of being able to perceive no or only very weakened emotions. While others laugh, cry or get angry, those affected often feel empty inside. This emotional numbness can be a protective mechanism that the psyche activates in stressful or dangerous situations.<\/p>\n\n\n\n At the same time, however, this numbness leads to an inner distance, which can also make contact with close people more difficult. Outsiders sometimes perceive people in dissociative states as \u2018cold\u2019 or \u2018absent\u2019, which in turn can increase social isolation.<\/p>\n\n\n\n Dissociation can also be physically noticeable. Some people report dizziness, lightheadedness, or the feeling of being able to pass out at any time. Others feel a tingling sensation in the limbs or can no longer feel the body properly.<\/p>\n\n\n\n In addition, there are sometimes headaches, nausea or a general feeling of exhaustion. Since the psyche and the body are closely connected, strong emotional stresses can be expressed in a variety of physical symptoms.<\/p>\n\n\n\n Probably the most common causes of dissociative states are in situations of excessive stress. When the brain is faced with a problem that it can no longer adequately cope with, it can lead to a kind of \u2018emergency shutdown\u2019. This is expressed in the form of dissociation.<\/p>\n\n\n\n This can happen, for example, in the event of extreme pressure to perform at school, at university or at the workplace. Bullying or social isolation can also be such sources of stress. In some people, dissociation occurs when they have to focus heavily and at the same time pass emotional stress, for example during exams or important presentations.<\/p>\n\n\n\n Dissociation is often associated with traumatic experiences. These include physical, mental or sexual violence, serious accidents, natural disasters or other serious events that permanently shake the sense of security. In such cases, dissociation serves as a survival mechanism: Those affected \u2018split off\u2019 what they have experienced in order not to have to feel the severe pain and fears in full force.<\/p>\n\n\n\n This protective mechanism can be very helpful in the short term, as it makes it possible to survive a threatening situation without breaking internally. In the long term, however, it can lead to problems if the dissociative states reappear uncontrollably and severely affect the quality of life.<\/p>\n\n\n\n Internal conflicts, such as the feeling of acting against one's own values or having fallen into an unbearable situation in other ways, can also trigger dissociations. Those who constantly rub themselves between conflicting requirements can develop the feeling that they can no longer withstand the pressure.<\/p>\n\n\n\n In such moments, the psyche reacts with withdrawal: Dissociation occurs and creates an inner distance that makes it possible to temporarily hide seemingly incompatible requirements. Although this can relieve the burden in the short term, it rarely leads to a real solution.<\/p>\n\n\n\n Also, certain personality traits and previous experiences can increase the likelihood of experiencing dissociative states. People who have a strong capacity for imagination or are highly receptive to external stimuli may be at higher risk of getting lost in \u2018daydreams\u2019 or unreal states.<\/p>\n\n\n\n In addition, some studies suggest that genetic and neurobiological factors may play a role. Overall, however, everyone can dissociate in principle if the stress or trauma burden is strong enough.<\/p>\n\n\n\n EMDR (Eye Movement Desensitization and Reprocessing<\/span>)<\/strong> Through this form of stimulation, traumatic memories are to be processed and relieved. EMDR has been shown to be extremely helpful in many people in resolving or mitigating the link between distressing memories and dissociative states.<\/p>\n\n\n\n DBT (Dialectical behavioral therapy<\/span>)<\/strong> In the DBT, those affected learn to better regulate their emotions and to develop a mindful approach to themselves and their environment. Various modules such as mindfulness, stress tolerance, emotion regulation and interpersonal skills should help to find a healthier way of dealing with difficult situations and thus prevent dissociation.<\/p>\n\n\n\n Other forms of therapy<\/strong> Since dissociation is often associated with trauma and highly sensitive issues, experts are needed to take a cautious approach in order to work out the underlying causes together with those affected. A good therapist-patient relationship is therefore crucial.<\/p>\n\n\n\n In addition to professional help, there are also some everyday strategies to mitigate or prevent the feeling of dissociation. These methods are particularly useful when one begins to \u2018decouple\u2019 or feels first signs such as drowsiness and alienation.<\/p>\n\n\n\n Earthing exercises<\/strong><\/p>\n\n\n\n Breathing techniques<\/strong><\/p>\n\n\n\n Mindfulness exercises<\/strong><\/p>\n\n\n\n Looking for an exchange<\/strong> Establishing self-care<\/strong> Those who have learned to take good care of themselves also develop more resilience to stressful or potentially traumatic situations.<\/p>\n\n\n\n Dissociation is often a symptom of a deeper injury, whether from one-time traumatic events or from chronic stress. In many cases, a complete reappraisal of these causes requires therapeutic support. psychotherapistInside or psychiatrist<\/em>They can make a well-founded diagnosis, assess the severity and develop a suitable treatment plan together with those affected.<\/p>\n\n\n\n If you find yourself \"decoupling\" more and more often, have no control over your reactions or suffer greatly from your everyday life, you should not hesitate to seek professional help. Especially with complex traumas, severe depression or fears, it can be vital to get support.<\/p>\n\n\n\n When working with dissociative states, a multi-stage approach is usually followed:<\/p>\n\n\n\n On the path of coping with dissociation, setbacks can occur again and again. Perhaps suddenly a strong sense of alienation reappears, even though you thought you had already made great progress. Here it is important to know: Healing is not a linear process.<\/p>\n\n\n\n Regressions are often part of it and are not a sign that all previous work was in vain. Rather, they show that aspects are still open that need your attention. With more experience, you can learn to recognize such setbacks faster, understand them, and calm yourself down. In this way, you will become more and more competent in dealing with yourself.<\/p>\n\n\n\n Dissociation is often accompanied by a crippled self-esteem or an insecure identity. If you don't feel right anymore, it can be difficult to develop a stable feeling for yourself. Therefore, in parallel to symptomatic treatment, it is worthwhile to work specifically on self-esteem and one's own identity.<\/p>\n\n\n\n If a close person suffers from dissociation, this can also be very disturbing for the environment. Questions arise such as: \u2018Why does she react so strangely?\u2019 or \u2018What can I do to help?\u2019.<\/p>\n\n\n\n Dissociation is more than just a short \u2018switch off\u2019: It can be a profound experience that massively affects everyday life. It often points to unprocessed conflicts, traumatic experiences or extreme stressful situations. However, the good news is: There are effective therapies and strategies to deal with dissociation and get it under control in the long term.<\/p>\n\n\n\n Key points summarised<\/strong>:<\/p>\n\n\n\n Don't be afraid to seek help: Especially if you feel that your everyday life is severely restricted or you are struggling with violent memories or feelings. There are specialized therapistsInside, psychologist<\/em>inside and counseling centres that can accompany you on your way.<\/p>\n\n\n\n If you feel burdened by dissociation states or have someone around you struggling with it, you can contact:<\/p>\n\n\n\n Remember that you are not alone. Millions of people experience some form of dissociation over the course of their lives, and there are ways to deal with it. Especially in our time, where mental health is becoming more and more a topic, you will find numerous information and help offers. Sometimes the first step is the hardest \u2013 to admit that you need help. But this step is worthwhile, because it paves the way to more quality of life, stability and a deeper understanding of oneself.<\/p>\n\n\n\n (This glossary explains key technical terms from the text and makes it easier to understand the context. If you have any further questions, you should consult a competent person, e.g. from the therapeutic area.)<\/em><\/p>\n\n\n\n
Imagine you are sitting in a room full of people. You talk, laugh and actually feel quite comfortable. Suddenly you realize that you feel like you're in another world. You see the others, you hear them talking \u2013 but somehow everything seems far away and strangely unreal. You feel like you're not there right, even though your body is still present. This feeling can be very frightening for those affected and they often wonder if there is \u2018something wrong\u2019 with them.<\/p>\n\n\n\n
\n\n\n\nWhat exactly does dissociation mean?<\/h2>\n\n\n\n
\n\n\n\nForms and spectrum of dissociative experiences<\/h2>\n\n\n\n
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\n\n\n\nSymptoms: How do I recognize a dissociation?<\/h2>\n\n\n\n
1. Memory gaps and memory problems<\/h3>\n\n\n\n
2. Feeling of unreality and alienation<\/h3>\n\n\n\n
3. Emotional numbness<\/h3>\n\n\n\n
4. Physical symptoms<\/h3>\n\n\n\n
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<\/figure>\n\n\n\nTypical triggers for dissociation<\/h2>\n\n\n\n
1. Stress and overload<\/h3>\n\n\n\n
2. Trauma and abuse<\/h3>\n\n\n\n
3. Internal conflicts<\/h3>\n\n\n\n
4. Certain personality structures<\/h3>\n\n\n\n
\n\n\n\nWays to cope: Therapy approaches and practical exercises<\/h2>\n\n\n\n
1. Psychotherapeutic treatment<\/h3>\n\n\n\n
EMDR is a form of therapy that is mainly used in trauma treatment. In this method, the person concerned is instructed to remember the distressing event or condition while at the same time performing certain eye movements (for example, following the therapist's finger from left to right).<\/p>\n\n\n\n
Originally developed specifically for people with borderline personality disorder, DBT is now also used for other mental disorders characterised by dysfunctional behavioural patterns, including severe dissociation.<\/p>\n\n\n\n
In addition to EMDR and DBT, other methods such as cognitive Behavioral therapy<\/span> (KVT), depth psychology<\/span> Approaches or schema therapy may be helpful. It is important that the therapist has experience in dealing with dissociative symptoms and that a trusting atmosphere is created.<\/p>\n\n\n\n2. Practical exercises and tips for grounding<\/h3>\n\n\n\n
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3. Social environment and self-care<\/h3>\n\n\n\n
Dissociation can be very unsettling, especially if you don't know what's happening right now. An understanding social environment can be worth gold here. Talk to familiar people or exchange ideas in self-help groups. Knowing that you are not alone and understood often contributes to calming down and can alleviate the feeling of isolation.<\/p>\n\n\n\n
In order to prevent dissociative states or to better intercept them, it is important to regularly build up resources and actively take care of one's own well-being. These include:<\/p>\n\n\n\n\n
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Limitations of self-help and the path to professional support<\/h2>\n\n\n\n
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<\/figure>\n\n\n\nWhat happens in therapy?<\/h2>\n\n\n\n
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First of all, it is about building security and stability in the here and now. The therapist will work with you to reduce acutely distressing symptoms, for example by practicing grounding and mindfulness exercises together. Depending on the situation, this phase can take a few weeks to months and should give you the necessary stability to cope with later, deeper processes.<\/li>\n\n\n\n
The next stage is to carefully process traumatic memories. Methods such as EMDR or imaginative methods (for example, working with inner images) can help to integrate and attenuate what has been experienced so that it no longer leads to constant dissociation. This procedure is often strenuous and can tear open old wounds. Therefore, at this stage, a lot of emphasis is placed on sufficient resources and breaks. In addition, a trusting relationship with the therapist is essential so that you feel safe enough to get involved in the process.<\/li>\n\n\n\n
After the stressful memories have been processed step by step, it is about integration into everyday life. Here, you may want to define new life goals or reshape your relationships and identity. Dissociation as a defense mechanism then occurs less and less frequently over time, as you have learned to deal more constructively with stress and memories.<\/li>\n<\/ol>\n\n\n\n
\n\n\n\nDealing with setbacks<\/h2>\n\n\n\n
\n\n\n\nStrengthen self-esteem and identity<\/h2>\n\n\n\n
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\n\n\n\nWhat Family and Friends Can Do<\/h2>\n\n\n\n
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\n\n\n\nConclusion and outlook<\/h2>\n\n\n\n
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\n\n\n\nContact points and professional support<\/h2>\n\n\n\n
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(Note: This blog text is for general information and does not replace professional medical or psychotherapeutic advice. For persistent or severe symptoms, please contact qualified professionals.)<\/em><\/p>\n\n\n\nGlossary<\/strong>:<\/h5>\n\n\n\n
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In psychology, separation describes the separation of certain experiences, feelings, or memories from conscious experience. Often this is an unconscious protective mechanism to better withstand strong mental stresses.<\/li>\n\n\n\n
Mindfulness means consciously focusing attention on the present moment without evaluating it. The aim is to clearly perceive internal and external processes \u2013 such as thoughts, feelings or sensory impressions \u2013 instead of automatically displacing or evaluating them.<\/li>\n\n\n\n
A form of dissociation in which those affected feel alienated from their own body or identity. People often describe the feeling of \u2018standing beside one another\u2019 or of looking at oneself as a stranger.<\/li>\n\n\n\n
It is also a form of dissociation. In derealization, the environment seems unreal or foreign, almost as if you only experience everything in a dream. People often report seeing colors or sounds as altered.<\/li>\n\n\n\n
A mental state in which people feel disconnected from their surroundings or feelings. Different contents of consciousness that normally work together (e.g. perception, emotion, memory) are partially or completely separated from each other.<\/li>\n\n\n\n
Describes memory gaps, usually associated with traumatic or highly stressful experiences. Those affected can no longer remember certain events or periods because those memories have been \u2018split off\u2019.<\/li>\n\n\n\n
A therapeutic procedure originally developed for people with borderline personality disorder. Key points are mindfulness, emotion regulation, stress tolerance and interpersonal skills. DBT can also help with dissociations because it teaches strategies to manage feelings and stress more constructively.<\/li>\n\n\n\n
A form of therapy that is often used in trauma therapy. Through targeted eye movements (or other bilateral stimuli) during the memory of traumatic experiences, these experiences are to be \u2018processed\u2019 and rearranged so that their emotional intensity decreases.<\/li>\n\n\n\n
In severe cases of dissociative disorders, it can happen that those affected develop different personality shares. They then feel as if they are temporarily another person and cannot remember what they experienced afterwards.<\/li>\n\n\n\n
In psychotherapy, integration describes the process of bringing previously separated (dissociated) experiences, emotions and memories into consciousness and integrating them harmoniously into the self-image. This reduces the dissociative states in the long term.<\/li>\n\n\n\n
Situations in which conflicting needs, values or feelings collide and are difficult to reconcile. Such conflicts can cause severe stress, which can lead to dissociation, among other things.<\/li>\n\n\n\n
Skills, strengths, social contacts or inner attitudes that support people in coping with crises and maintaining mental stability. In therapy, resources are specifically expanded in order to better deal with dissociations and other stresses.<\/li>\n\n\n\n
A phase in trauma or dissociation treatment in which the first step is to strengthen and stabilise those affected in the here and now. Here, skills such as grounding, mindfulness and emotion regulation are taught before deeper trauma processing begins.<\/li>\n\n\n\n
A severely stressful event (e.g. accident, violence, abuse) that shakes the sense of safety and can lead to ongoing psychological complaints. Dissociation often serves as a protective mechanism to initially make trauma experiences \u2018inaccessible\u2019.<\/li>\n\n\n\n
Stimuli or situations that are unconsciously reminiscent of traumatic experiences and can thus trigger strong symptoms of stress or anxiety. In people with dissociation, triggers sometimes lead to acute spin-offs or depersonalization\/derealization.<\/li>\n<\/ol>\n\n\n\nLinks:<\/h5>\n\n\n\n
General information about dissociation<\/h3>\n\n\n\n
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A comprehensive platform with information on mental illness, including dissociative disorders.<\/li>\n\n\n\n
Professional information on psychiatric topics and specific therapy options.<\/li>\n\n\n\n
Information about trauma and dissociation with offers for further training and counselling.<\/li>\n<\/ol>\n\n\n\nAdvice and support<\/h3>\n\n\n\n
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Support for victims of violence or crime, including trauma counselling.<\/li>\n\n\n\n
Anonymous advice and first aid if you need urgent help.<\/li>\n\n\n\n
Advice and assistance for people who want to cope with traumatic experiences.<\/li>\n<\/ol>\n\n\n\nProfessional therapy offers<\/h3>\n\n\n\n
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Information on EMDR therapy and lists of certified therapists.<\/li>\n\n\n\n
Information and specialists on dialectical behavioral therapy.<\/li>\n\n\n\n
Platform for the search for licensed psychotherapists in Germany.<\/li>\n<\/ol>\n\n\n\nSelf-help and exchange<\/h3>\n\n\n\n