What Is Dissociation? - Caritas Health Group

This pamphlet gives you basic information
about dissociation. Please talk to the doctors
or nurses if you have any questions.
What Is Dissociation?
Dissociation is the ability of the mind to
hide a memory, a feeling, or a body
sensation for a short or a long time.
The mind does this quickly when it
feels that what is happening is too
much for us to handle. The mind acts
like a light switch and turns off all or
parts of the event. It also keeps this
event apart from other information with
which it would usually be joined.
Dissociation is a way for the mind to
deal with the very hard things of life.
Dissociation can be a symptom of an
illness such as Post Traumatic Stress
Disorder , Generalized Anxiety
Disorder etc.
What Causes Dissociation?
Dissociation is occurs by life events
that are very painful. These events
are too big for the mind to accept.
Some examples are:
• a rape
• a serious car crash
• a home burns down
• the tragic loss of a loved one
• childhood traumatic events
Is Dissociation Harmful?
We all dissociate to some degree.
Day dreaming is an example. At
times, being able to shut off an event
helps.
When we dissociate in response to a
painful event, the mind helps us do
what needs to be done by giving us
just enough information, a piece at a
time, so we can live out the event. At
some later date all the information can
be joined and pieced together.
However, if we dissociate too often,
the mind becomes trained to deal with
hurts in this way. A habit is formed.
A person who uses this “light switch”
as a way of dealing with most big and
little crises of life can have problems.
People who dissociate have too many
blanks in memory, feeling and time to
live life effectively. Often the choices
they make to soothe themselves lead
to bigger problems (alcohol, drugs,
self-harm behaviors). Family and
friends may drift away because they
don’t understand.
What Happens When You
Dissociate?
Any or all of these things may happen.
You may:
• have frequent blank spells
• have pain, for which there is no
explanation (e.g. headache,
stomach ache)
• feel as if the painful event is
happening right now (a flashback.)
• hear voices (a trick of the mind;
you are not going crazy)
• have an “out of body” experience
(you may be able to see yourself
from a distance, feel unreal, and
feel that everyone else is unreal)
• have nightmares, startle easily and
have a hard time sleeping
• numb out your feelings
• lose track of time and have
memory problems
• be depressed or anxious
What Can You Do To Control
Dissociating?
The best thing you can do is to learn
and practice how to ground yourself in
NOW time. With practice, you can be
effective at stopping dissociation.
Some ways to ground yourself are:
• With your eyes open, place your
feet on the floor. Feel the floor. Say
your name out loud, where you are
and the date and time. Repeat this
information as often as you need to
so that your mind can bring you to
this very moment (here and now).
• Keep your eyes open. Take a deep
breath; hold your breath for a
moment and s-l-o-w-l-y let the air
out. Repeat this way of breathing
while your eyes take in where you
are and what is happening at the
moment.
• Keep your eyes open and do one
thing from this list:
sight (take a scenic walk, read a
book, go to a garden).
touch (have a drink of water,
use ice or hot pads).
sound (watch TV, listen to
music, talk to a friend).
taste (eat something new,
sweet, tangy, tart, spicy).
smell (a candle, perfume, soap,
spice).
write in a journal.

How Can Others Help You
When You Dissociate?
People around you may or may not
know that you are dissociating. It is
your job to ground yourself in the
present time and place. With practice,
you will not need help from others.
Some things others can do to help are:
• call your name and let them know
you want them to do something
with you (e.g., talk to you, go for a
walk).
• ask you to open your eyes so that
you can see where you are.
• remind you that right now you are
safe.
• remind you to ground yourself.
Controlling your dissociation
will help you to:
• improve your memory,
• be in control of your life,
• be present in the moment and
know what is happening, and
• keep your self-respect by avoiding
embarrassing behaviors.
If you need immediate help,
you can:
• call your doctor
• call Health Link – 408-5465
• go to EMERGENCY at your
nearest hospital.
A patient describes
dissociation as:
“I am like a puzzle. I am the frame of
the puzzle and all the pieces are parts
of who I am and what I do.
Sometimes the pieces fit together.
Often there are spaces or a piece is on
top of the frame. I need all the pieces
so I can get them in place and see the
whole picture.”
Where can you get more
information?
• Ask your doctor or nurse
• Call Health Link – 408-5465
This pamphlet was written by the Education Committee of
the Mental Health Program at the Grey Nuns Community
Hospital and the Co-ordinator of Patient and Family
Education, Caritas Health Group. September, 2004.
Permission to photocopy as is. Reorder form #90276
What is
Dissociation?
Information for
Patients and Families
Mental Health Program
Caritas Health Group