5 Practical Tips to Help You Through Dissociation

August 20, 2016 / Christine Deneweth

Editor’s Note: While many people use the words dissociation and disassociation interchangeably, the technical term is “dissociation,” and that is the phenomenon we are discussing in this comic.

Do you experience dissociation?

Dissociation can feel like you’re not connected with your surroundings, and it can be hard to avoid.

But there are some ways to feel grounded that might help. Check out this comic on what dissociation means, and try these strategies the next time you feel like you’re about to dissociate.

With Love,
The Editors

Click for the Transcript

Panel 1

Text: Tips For Disassociation – Christine Deneweth

Panel 2

Shelby talking. She has a red shirt, lavender and black hat, and blonde hair.

Shelby: Hi, my name is Shelby, and I regularly experience disassociation.

Panel 3

Shelby talking and smiling.

Shelby: Disassociation is like mentally checking out from your immediate surroundings. I’ve come up with a few ways to keep you grounded.

Panel 4

Text: Let’s be clear that we understand disassociation.

Text: Disassociation: Detachment from your immediate surroundings and/or physical or emotional experience.

Panel 5

Text: What does it feel like?

Text: It can take many forms but most commonly it feels like you are really out of your body or watching a movie of your life rather than participating.

Panel 6

Image of figure looking in a mirror.

Text: More extreme forms of disassociation include disassociative fugue and disassociative disorders. A fugue state results in amnesia and confusion in identity.

Panel 7

Image of a brain with a stop sign on it.

Text: Disassociation is a defense mechanism for the brain because of trauma, conflict, stress or even boredom.

Panel 8

Shelby talking.

Shelby: Disassociation can get in the way of everyday life and it can be hard to avoid when you regularly experience it.

Panel 9

Shelby talking.

Shelby: Let’s get into a list of a how to stay grounded when you feel like you’re about to disassociate.

Panel 10

Grass and flower.

Text: 1 – Literally Ground Yourself.

Panel 11

Foot.

Text: Take off your shoes and stand on the ground. Focus on the sensation.

Panel 12

Shelby talking.

Shelby: Tactile sensations help to refocus your attention and keep you from disassociating.

Panel 13

1 2 3 4 5

Text: 2 – Count Different Colored Things in the Room.

Panel 14

Lawn with ball, boat and birdbath.

Text: Look around the space you’re in and count five red things, then five blue things, and so on.

Panel 15

Shelby talking.

Shelby: Being actively aware of your surroundings keeps you from disassociating.

Panel 16

Hand.

Text: 3 – Stimulate Your Senses.

Panel 17

Gum, rock, and “fab-Beez”

Text: Chew some gum, spray your favorite scent, carry a rough rock around with you to touch.

Panel 18

Shelby talking.

Shelby: By stimulating your senses you can avoid disassociating.

Panel 19

Text: 4 – Run Through Your Senses.

Panel 20

Nose, eye, and arm.

Text: Stop and run through each of your senses. What do you see, hear, smell, taste, and feel.

Panel 21

Shelby talking and smiling.

Shelby: This one is great for when you feel like you’re about to disassociate because it directly connects your brain to its surroundings.

Panel 22

Ice cube.

Text: 5 – Pick up Ice Cubes or Splash Your Face With Cold Water

Panel 23

Ice cube and sink.

Text: If you’re at home and feel yourself slipping, hold onto some ice cubes. If you’re out, splash some cold water on your face.

Panel 24

Shelby talking.

Shelby: This is a way to shock yourself back into actively being aware of the surroundings.

Panel 25

Shelby talking.

Shelby: Disassociation is widely experienced but rarely talking about.

Panel 26

Shelby talking.

Shelby: So many people experience it that it should be talked about more. You aren’t alone.

Panel 27

Shelby talking and smiling.

Shelby: Don’t be afraid to talk about it. And when you feel it coming on, fight back! You are strong enough to do it!

To learn more about this topic, check out:

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Christine Deneweth is a Contributing Comic Artist for Everyday Feminism. A queer cartoonist and artist, Christine lives in Ypsilanti, Michigan. She is a cartoonist for Eastern Michigan University’s newspaper the Eastern Echo. She writes children’s books about mental disability and has a comic strip that has been published for five years. Comics can be found on her Facebook page, and art can be found on her Instagram @crassaster. Check out her work here!