Dissociative Disorders: Understanding and Navigating Disconnection

11/26/20232 min read

3 x 3 rubiks cube
3 x 3 rubiks cube

What are Dissociative Disorders?

Dissociative disorders are a group of mental health conditions characterized by a disconnection or detachment from one's thoughts, memories, feelings, or even one's own identity. People with dissociative disorders may experience a range of symptoms, including memory loss, depersonalization, derealization, and identity confusion.

Symptoms of Dissociative Disorders

The symptoms of dissociative disorders can vary in severity and duration. Some common symptoms include:

  • Amnesia or memory loss
  • Feeling detached from oneself
  • Feeling detached from reality
  • Identity confusion
  • Depersonalization (feeling like an outside observer of oneself)
  • Derealization (feeling like the world is unreal or distorted)
  • Flashbacks or intrusive memories

Treatment Options for Dissociative Disorders

Effective treatment for dissociative disorders often involves a combination of therapy, medication, and support from healthcare professionals. Here are some treatment options:

  • Psychotherapy: Psychotherapy, specifically trauma-focused therapy, is a common approach to treating dissociative disorders. It aims to help individuals understand and process traumatic experiences, develop coping strategies, and integrate dissociated parts of their identity.
  • Medication: In some cases, medication may be prescribed to manage symptoms such as depression, anxiety, or sleep disturbances that often accompany dissociative disorders.
  • Supportive Care: A strong support system, including friends, family, and support groups, can play a crucial role in the recovery process. Supportive care can provide validation, understanding, and a safe space for individuals to share their experiences.

Strategies for Managing Dissociation

While treatment is essential, individuals with dissociative disorders can also employ self-help strategies to manage dissociation on a day-to-day basis. Here are some strategies that may be helpful:

  • Grounding Techniques: Grounding techniques can help individuals reconnect with the present moment and their surroundings. Examples include deep breathing exercises, physical sensations, and mindfulness practices.
  • Safe Spaces: Creating a safe and comfortable environment can help reduce anxiety and promote a sense of security. This may involve having a designated space at home or carrying comforting objects.
  • Self-Care: Prioritizing self-care activities, such as getting enough sleep, eating well, exercising, and engaging in hobbies, can contribute to overall well-being and reduce stress levels.
  • Establishing Routines: Establishing daily routines and structure can provide a sense of stability and predictability, which can be comforting for individuals with dissociative disorders.


Dissociative disorders can be challenging to navigate, but with proper understanding, treatment, and self-help strategies, individuals can learn to manage dissociation and improve their quality of life. If you or someone you know is experiencing symptoms of dissociative disorders, it is important to seek professional help and support.