Tips to come back to reality when disassociating?

[reyna54]

Hey guys, so I have been struggling with trying to snap back to reality while dissociating. I am no longer in an area of abuse yet whenever I feel myself getting slightly anxious I immediately disassociate. This is very frustrating for me because one I am in a state of disassociation I am unable to smoothly return to reality without a mild panic attack. I have tried the technique where you identify five things you can see, four things you can hear and so on, but I have found that while I am in a state of disassociation it is hard for me to think about my surrounding and this technique usually causes me to panic or disassociate harder. Any tips? How do you guys get back to reality??

[woodsgnome]

For me, what has occasionally worked is a simple, two-word, invward focused reflection. I used to try affirmations and the like, but found many too wordy and and hard to recall quickly when there's immediate need.

My 'technique':

On the in-breath say (to yourself) 'peace', on the out-breath 'love'. These are ordinary breaths--not the deep meditative sorts; it works better if it's easy, quick, and doesn't draw attention if that's a factor. The word order and breath sequence isn't key, just whatever feels right; repeated as necessary. At the very least, it can have an important calming effect. Sometimes, especially after, it helps to place one's hands over the heart and repeat the calming words.

Like any technique, some times it works better than others. And I've found I  can easily forget in the midst of an overwhelming dissociative reaction. But even later, it can still help soothe the aftershock.

[Kizzie]

Hi Reyna    My T once explained that by breathing a bit deeper as Woodsgnome has suggested we bring much needed oxygen to the brain.  When/if we are breathing shallowly our brain interprets the lack of oxygen as danger and downshifts into its more primal parts so you are ready to react with flight (dissociation), fight, etc.  So some calming breaths may indeed be of help for staying present or coming back to the present.

The other thing I've done is try to stay or get back into the rational part of my brain by figuring out what it is in the moment that is causing me to want to dissociate.  So perhaps when you are anxious you can "check in' with yourself to hear/see/sense what it is that you are reacting to as dangerous.  I don't always work to stay present if it's something that's just too much, but in some instances I will do so if I think I can handle it and I am getting better at it.  As with all things CPTSD, baby steps though   

[Vexed]

I haven't really had much success getting myself out of a detached state. I usually have to wait it out and let it pass in its own time, however, I'd like to suggest what works for my panic and anxiety attacks (which are pretty severe). First, the easiest way to become present in my body, even if my mind or emotions are dulled, is to breath. This one works for everyone: http://www.dbtselfhelp.com/html/breathing.html There are other DBT things that are good and you don't need to be borderline to fit them to your own issues. If I could be mindful and present in my body, or even comfortable in my body ... Best of luck to you.