Are there times you lose touch with your body?
Dissociation
The brain has a strategy to shut itself off from the body and the surroundings.
This is called dissociation. In normal life, dissociation allows us to ‘forget’ we have a body. This is helpful when we need to focus on other things.
However, when dissociation occurs too often or in extreme forms, it can cause various strange experiences.
Some of these experiences are confusing. During dissociation the brain enters a protective trance. This means thoughts, attention and memory can become foggy.
Dissociation can make someone feel they have lost control of the body. Functional seizures are an extreme form of dissociation.
Dissociative symptoms are reversible, and do not cause the brain damage. However, if the process is not interrupted, dissociative symptoms can begin to affect more and more areas of life.
Explore interactions
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Interoception.
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Trauma.
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Approaches to discomfort.
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Connecting to the body through the breath.
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Emotions.
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The neuroimmune system.
Ground back in the body and the reality of the present moment.
What is grounding
Although it can be difficult to get to grips with dissociation, there are actions we can take to interrupt dissociation, and reverse dissociative symptoms. These actions are called ‘grounding’. If you are floating off into space, getting grounded brings you back into solid reality.
There are various ways to ground. Paying attention to reality helps us to ground. Some people like to start by noticing 5 things in the world around them: 5 sights, 5 sounds, 5 sensations. Some people find strong earthy smells help them ground, such as sage or lavender.
Grounding is helped by feeling the weight (and therefore solid reality) of the body. To do this, move your attention down so you become aware of the ground (chair or bed) beneath you pressing up and supporting you.
Pressing both hands strongly into the thighs is an easy way for many people to ground, useful when you are sitting with other people. You can try taking off your shoes and socks and walk bare-foot, use a weighted blanket, or give yourself a hand massage.
Grounding (especially if you have practiced the technique beforehand) can help with dissociation in the moment. However, there are no quick fixes, and you will need to keep practicing, not only in the moments you are dissociating.
Understanding the role of the autonomic nervous system (ANS) in dissociation can also help. Reducing worry and calming bodily stress are key steps to get on top of problematic dissociation.
Make a habit of checking in with your body and surroundings at regular intervals during the day.
The STOP exercise: Instructions
Start by committing to do the exercise one time a day. The exercise doesn’t need to take more than 5 minutes. You can set an alarm in your phone, or make a note to remind yourself. Once you have got used to the exercise, build the habit of doing the exercise when you take regular breaks throughout the day, like having a sensory snack.
There are 4 simple steps:
S – for Stop: take a break from what you are doing. Turn your attention inward.
T – get in Touch with the sensations or feelings in your body as it is right now. You can anchor into the body in any way that works for you. For example by following your breathing for a few inhalations and exhalations, or by placing your hand on your heart.
O – for Observe. Here you notice symptoms, thoughts, feelings and impulses to act which are present at the moment.
P – for Prioritize. Based on what you observe, do you need to switch activities, take a break of do something differently? The question to ask is not only ‘What do I need my body to do now?’ but ‘What does my body need me to do now?’
You may find it difficult to stay grounded with difficult feelings, especially if your body is storing memory of trauma. Restless people usually find it helpful to move the body physically before they try to ground. For example, shaking the body is an effective approach that can be practiced safely by most people. Shaking can reset the fight-flight mode so the body feels safe enough to ground.
Support
If you have dissociation related symptoms, it is helpful to find some regular activities that help you feel connected in your body and surroundings. Examples might be swimming, sports, dance or gentle movement, yoga, gardening or walking in nature.
You can tell a healthcare professional you trust about your dissociative experiences and ask if they have the time to coach you through some grounding exercises.
Therapy can also be a place where you can learn the skills of grounding in your body. If there have been strong traumas in the past, specialist treatment dealing with the bodily memory of them can be beneficial.
