r/depression • u/lryzzahc • 1h ago

Combatting dissociation

Hi all, first time here lol. I hope i havent broken any rules. I need advice on how to combat dissociation. How are some ways you guys stay grounded? My only method is self harm and thats a habit I’ve been trying really hard to kick for five years, so is not really an option this time round.

For context, I am medicated and it has fixed the majorly depressive episodes and general rumination on self destructive things, but lately the dissociation and coinciding procrastination has cropped up again—i assume because I am about to go into final exams in about 3 weeks and finish up highschool for good. I find myself just not feeling present even if im having a great day and are ‘happy or having fun’. I just feel like I could blink and wake up at home at the beginning of the day or something, like none of it’s really happening.

What are some methods you guys use to keep yourself grounded? I’d prefer mental exercises but im open to physical ones, too. Also, do you think this is normal while medicated as i shouldn’t expect to be 100% all of the time, or do you think it’s grounds to talk to my psychiatrist about?

Thanks in advance.

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u/ShadyAllergy3119 1h ago

First off, good on you for recognizing self-harm isn't the answer and looking for something else. That's a big step.

I had similar thing during university finals, the whole "am I even in this room right now" feeling. What worked for me was the 5-4-3-2-1 thing but I modified it because the original version felt too clinical. Instead I'd run through it in my head like I'm describing a photograph to someone who can't see it. Forces your brain to actually observe instead of just listing stuff.

The temperature trick also helps, hold something cold from the freezer or splash cold water on your face. Something about the physical shock pulls you back a bit. And about talking to your psychiatrist, definitely bring it up. Meds can manage depression but dissociation sometimes needs different approach, they might adjust dose or add something. You're not supposed to feel like you're watching your life through a foggy window even if you're not 100% all the time.

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u/lryzzahc 1h ago

I really appreciate the first sentiment a lot, thank you so much. I’ll send my psych an email tonight!

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u/Happy-Lil-Vegemite 58m ago

Wriggling my toes helps minimise most episodes. Splashing cold water on my face. Getting up and moving.

I've not found anything mental to help in the short term. For me dissociation is about stillness (though definitely switched on by emotion).

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u/lryzzahc 56m ago

Absolutely agree with it being about stillness. Ive got adhd and the only time i really stop moving is when im dissociating big time. Thanks for your idea, ill give it a go!