How Somatic Therapy Can Help with Dissociation
If you’re someone who struggles with dissociation, I feel for you! This is a tremendously challenging experience, but it is importantly not something you have to be stuck with for the rest of your life.
In this blog, I’m going to talk about what dissociation is, some basic exercises you can try when you are dissociated, and how somatic therapy can help you resolve things more thoroughly.
Dissociation is a Spectrum
Our brains (and bodies) are complex systems comprised of multiple elements, generally intended to work together in an integrated way. Dissociation is basically what happens when our brain moves into a more fragmented state.
We all dissociate. Day dreaming or feeling kind of spaced out while driving are examples of low level, more integrated dissociative states. Even non-traumatized brains do this.
But when we experience traumatic stress the brain adapts by fragmenting, because to be fully integrated often means being present to the fear, anxiety, and distress resulting from the trauma and to feel helpless because of it.
As we move further along the spectrum, the more “intense” forms of dissociation, like complex trauma, or dissociative identity disorder, mean that our body is adapting by fragmenting into a numbed out state, or staying in hypervigilance constantly, for instance. Both of these examples are protective mechanisms. This also means that, rather than being able to switch protection mode on and off when appropriate, the protective mechanism can become your entire personality.
Exercises to Shift Out of Dissociation
It’s common for dissociation to pop up when it’s least convenient for you, including during therapy sessions. This can look like suddenly feeling spaced out, or feeling completely flooded by an intense emotion.
This can be extremely frustrating, but it also presents a good opportunity for us to experiment with different exercises which can help the brain move into a more integrated state. Some examples of these exercises include:
Orient to your surroundings: Engage your sensory pathways (eyes, nose, etc.) to notice where you are and distance from internal overwhelm. Add in a grounding essential oil like lavender or cinnamon for more stimulation.
Quadrant wake-up: Pat or rub down your arms and legs. Notice how your entire body serves as a container for your emotional experience.
Feel your strength: Bring your hands to a wall, push against the wall with your arms and into the ground with your feet. Exhale to feel into your core and come back into your body.
Healing Dissociation in Somatic Therapy
In order to heal dissociation patterns for good, it’s helpful to understand that the dissociation is trying to help. In sessions, we first use the above exercises – and others – to reduce the intensity of dissociation. Then, when possible, I walk clients through a process of seeking to better understand the dissociation, where it comes from, and what it’s trying to do.
This kind of exploration lends itself to more brain integration, because rather than further fragmenting when you’re dissociated – like blaming yourself or panicking – you’re building your capacity to notice and be with the dissociation, over time with more and more distance.
It’s counterintuitive, but feeling appreciative and compassionate toward the dissociation is the first step in reducing how frequent and intense it shows up. The more unheard the dissociation feels, the more worried it will get about what will happen if you don’t have dissociation as a tool, and the more intense it will be.
Let’s Work Together
If you’re suffering from dissociation, there’s hope for you. I work with clients all the time on these issues and would be happy to support you as well. Book a free 20-minute video or phone consultation call and let’s talk about how somatic therapy can help you feel more safe in your body and present in your life.
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