692: Strategies for Overcoming Dissociation
This week on the Anxiety Slayer podcast, we're exploring supportive strategies to help you overcome dissociation associated with anxiety.
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Points discussed in this episode:
Living with anxiety can be challenging, especially when it manifests in forms like dissociation and derealization. These experiences can make you feel disconnected from yourself and the world around you, amplifying feelings of fear and helplessness. However, there are strategies you can employ to regain a sense of control and reconnect with reality. Today we'll explore key points to help you overcome dissociation associated with anxiety.
Understanding Dissociation
Before diving into strategies for overcoming these experiences, it's important to understand what dissociation and derealization entail. Dissociation involves feeling disconnected from oneself, one's thoughts, feelings, or sense of identity.
Dissociation is that awful feeling of disconnection that often occurs with anxiety. It's the feeling of not being in touch with your surroundings or the people around you.
Grounding Techniques
Grounding techniques are invaluable tools for managing dissociation. These techniques involve bringing your awareness back to the present moment and your immediate surroundings. Simple exercises such as deep breathing, focusing on sensory experiences like touch or smell, or even naming objects in your environment can help anchor you in reality when you feel disconnected.
Ayurveda teaches that we have this feelings of disconnection when the air and ether elements are elevated - that means vata is increased and that, in turn, increases anxiety.
Finding ways to keep warm and still in a soft environment is helpful. We’ve talked in previous podcasts about creating a “nest” with blankets and cushions where you can curl up and feel warm and safe. Adding weight is helpful too.
If you find it challenging to be still, as vata provoked anxiety sufferers often do, try playing calming music, and using grounding essential oils. Try using your sense of touch to help you connect with where you are, notice the weight and texture of the blanket, feelings of warmth.
RESTORATIVE YOGA
Restorative yoga is also helpful for grounding and feeling calm in your environment
Savasana
Rest on your back with your arms at your side palms facing up. Let yourself be fully supported by the earth beneath you, and let go of all tension in your body. Remind yourself “I am safe, and I am supported” with each inhale and exhale.
Balasana / Child’s Pose
Child’s Pose is a common beginner's yoga pose. It is often used as a resting position in between more difficult poses during a yoga practice.
It supports feelings of safety, stretches out the spine and shoulders and calms anxiety.
You can find guided practices for Savasana and Child’s Pose on our Patreon.
Mindfulness and Meditation
Exercises that encourage mindful movement with full awareness of your breath and body are helpful because they draw you into the present moment.
Working with self-awareness is the perfect antidote for overcoming the feelings of mounting stress and anxiety that can lead to dissociation. When walking, practice bringing your awareness to your breath and your feet conecting with the ground and paying full attention to that connection.
Vata benefits from stillness, and balanced vata is naturally inclined to meditate, but when vata is disturbed it’s very hard to sit still.
The unbalanced vata mind pushes the body to move and speak, this adds to your feelings of disconnection from your surroundings. It's a struggle for it to experience quiet, but that is exactly what it needs to do.
This is where guided meditation can help, because the vata mind responds well to being soothed into a practice, we've all heard of the horse whisperer, sometimes you need a mind whisperer someone who understands the vata mind and can help it calm down and become more settled. This is why we offer audio support for breathing exercises and other meditative practices.
Start small and practice regularly, having a regular routine is as important as the method you choose.
Try bringing awareness to your activities to for example, walking, baking, crafts, reading, or gardening. All can help you feel more connection and calm.
A Grounding Practice for Anxiety and Dissociation
Find a spot where you feel comfortable standing for a few minutes with bare feet and follow the steps below:
Take a deep breath in
Drop and relax your shoulders
Shake your hands and arms, and make sure your hands feel loose with some space between your fingers.
Now, bend your knees slightly and imagine pushing your feet down into the ground.
Feel how your feet connect with the surface that is supporting you. Pay careful attention to where your feet touch the ground.
Bring your arms up to shoulder height in front of you as if you are holding a big balloon to your chest.
Imagine that you are rooted to the earth link a tree. Feel the way your feet adjust to help you balance and stand. Feel the support and strength in your legs.
Stay like this for a few minutes taking slow deep breaths.
And as you stand strong and breathe, tell yourself: "I am right here and I'm OK. I can feel myself right here, right now, and I'm OK"
The more you practice this technique, the better you will feel and can learn to stay calm connected and centered.
For more anxiety support, join us on our Patreon where you can get a deeper dive into some of the topics we cover as well as over 200 downloads, including all of our guided relaxations and Tapping Sessions. Learn more at https://www.patreon.com/anxietyslayer