In recent years, the term "dissociation" has gained more attention, especially among young adults navigating the post-COVID world. Dissociation refers to a mental process where a person disconnects from their thoughts, feelings, or sense of identity. This phenomenon can significantly impact one's quality of life, and understanding its nuances is crucial for those who may not have experienced traditional traumatic events but still find themselves facing challenges in emotional regulation and adult life.
Understanding Dissociation and Its Mechanisms
Dissociation involves a disruption in the normal integration of a person's thoughts, feelings, identity, and memory. It's often a defense mechanism employed by the brain to cope with stress or overwhelming experiences. While commonly linked to PTSD, dissociation can present in a variety of forms. This can be from mild instances like daydreaming to severe conditions such as dissociative identity disorder (DID).
The exact mechanisms of dissociation remain partially understood, but it is believed to be the brain's way of protecting an individual from extreme emotional or psychological distress. When faced with intense stressors, the brain might induce a state of disconnection from reality. This enables the person to endure what might otherwise be intolerable.
Emerging research suggests that dissociation may involve altered activity in certain brain regions responsible for memory, emotion, and self-awareness. This altered activity can manifest as a feeling of detachment, where the person feels disconnected from their surroundings or their own body. Understanding these mechanisms is crucial. It highlights that dissociation is not merely a reaction to trauma but can be a complex response to various stressors.
Non-Traumatic Causes of Dissociation
Dissociation can arise even in the absence of significant trauma. For some, it is influenced by factors such as chronic stress, anxiety, depression, or substance abuse. Persistent stressors gradually erode mental resilience, leading to episodes of feeling disconnected from reality. For young adults, the pressures of transitioning from adolescence to adulthood, coupled with societal expectations, can be particularly taxing. The digital age further complicates matters. Virtual interactions sometimes blurs the lines between reality and fiction, potentially heightening feelings of detachment. These stressors can contribute to dissociation, even if dramatic life events are not present.
Dissociation and Quality of Life
Dissociation can significantly disrupt daily life, making routine activities feel daunting. For those grappling with dissociation, maintaining focus and staying engaged in tasks can be challenging. Relationships often bear the brunt of this disconnection. Individuals then struggle to communicate their experiences or remain emotionally present with loved ones.
Employment can also become a hurdle, as dissociative episodes might interfere with job performance and consistency.
This detachment can manifest as a lack of motivation or difficulty in completing tasks. This can jeopardize professional stability and growth. Enjoyment of hobbies and recreational activities may diminish, as the sense of disconnection overshadows the ability to fully engage in and derive pleasure from these pursuits.
For young adults, the implications are particularly profound. As they navigate the transition from adolescence to adulthood, establishing a sense of self and independence is crucial. Dissociation can hinder their progress in forming a stable identity, pursuing higher education or career goals, and building meaningful social connections. The isolation and confusion associated with dissociation can exacerbate feelings of anxiety and depression. This may create a challenging mental health landscape that further impacts their overall quality of life.
In the context of post-COVID realities, where traditional support systems and routines have been disrupted, young adults may find it even more difficult to manage these dissociative experiences. The compounded stressors and lack of consistent guidance can intensify feelings of disconnection, making it essential to address dissociation through appropriate coping mechanisms and resources.
Young Adults and Dissociation in the Post-COVID Era
The COVID-19 pandemic has brought about an unprecedented level of change and uncertainty. This particularly affects the mental health of young adults. Studies have shown that anxiety levels have increased in the general population post-COVID compared to pre-pandemic times. This heightened anxiety can be a precursor to dissociation, as young adults find themselves without the usual guidance to help navigate emotional regulation and adult responsibilities.
With the shift to remote learning, isolation from peers, and disruption of normal routines, many young adults have struggled to cope with the rapid changes brought on by the pandemic. These factors have contributed to feelings of disconnection and detachment, making dissociation a more common experience in this demographic.
Coping Strategies and Resources
Young adults dealing with dissociation can benefit greatly from adopting effective coping strategies and utilizing available resources to enhance their mental health. Building a robust social support network is fundamental, as it helps alleviate stress and provides a sense of connection. Social support plays a critical role in avoiding negative symptoms and facilitates better adaptation post-COVID, serving as an effective tool against stress and trauma.
Incorporating mindfulness practices into daily routines can also offer substantial benefits. Techniques such as meditation, deep-breathing exercises, and grounding techniques can help individuals stay connected to the present moment, reducing feelings of detachment. These practices promote self-awareness and emotional regulation, which are essential in managing dissociative episodes.
Professional help is another crucial resource. Therapists and counselors specializing in dissociation can provide personalized strategies to cope with and mitigate symptoms. Cognitive-behavioral therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are particularly effective, as they focus on changing negative thought patterns and improving emotional regulation.
Educational resources, such as books, articles, and online courses, can provide valuable insights into understanding and managing dissociation. These resources can empower young adults by equipping them with knowledge and practical tools to navigate their experiences.
But Wait, There's More!
Additionally, maintaining a balanced lifestyle can have a positive impact. Regular physical activity, a healthy diet, and sufficient sleep are vital components of overall well-being. Exercise, in particular, has been shown to reduce stress and improve mood, which can help lessen the severity of dissociative symptoms.
Engaging in creative activities and hobbies can also serve as an effective outlet for expression and connection. Whether through art, music, writing, or any other form of creativity, these activities can provide a sense of purpose and enjoyment, counteracting feelings of detachment.
In summary, addressing dissociation involves a multi-faceted approach that includes building a support network, practicing mindfulness, seeking professional help, utilizing educational resources, maintaining a healthy lifestyle, and engaging in creative pursuits. By integrating these strategies, young adults can better manage dissociation and improve their overall quality of life.
Flashbacks are our brain’s way of processing traumatic events that we’ve experienced. Our subconscious taps into those important memories but they are not contained- meaning they tend to spill out everything related to the traumatic event. For many individuals, this experience can be just as terrifying as the initial event.
Flashbacks usually happen without warning. Most result from a “triggering” that occurs by an external experience. Triggers are typically sensory-based experiences that manifest via smells, sounds, tastes, textures that remind the person of the traumatic event. The sound of fireworks or a car backfiring can remind a soldier of gunfire. I once had a patient who would have flashbacks around flower shops, as the overwhelming smell of flowers would bring him back to his sister’s funeral.
Living with flashbacks is very difficult, but with practice there are some ways you can work through these disturbing events:
1. Remember
Remind yourself that you are in a safe place and having a flashback. Use that self-talk and tell yourself, as many times as necessary, that these are only memories until you can feel yourself begin to calm.
2. Empower Yourself
Sometimes using your five senses can help you to be in the present moment. If one sense is causing the flashback use your other senses to place yourself in the actual current environment. The tactile experience of stamping your feet on the ground can remind yourself that you are free to get away from any situation that has become uncomfortable for you. See more here on mindfulness tips.
3. Breathe
Fear and panic causes our breathing to become shallow and erratic. Shallow our erratic breathing exacerbates the stress we feel in that moment because our body is literally panicking from a lack of oxygen. In these fearful moments, when we slow our breathing and take deeper and deeper breaths, we actually signal to our brain and body that everything is okay. One of my favorite breathing tricks is to trace one hand with the opposite. When you go up a finger breathe in, then breathe out as you trace back to the palm of you hand. Repeat till you are calm and your breathing is regular.
4. Honor the Experience
No one wants to remember their trauma, let’s face it it’s not an easy experience and I understand you want to move on and forget it NOW. However, our bodies and our minds need time to process what has happened. It’s normal, expected, and honestly needed to experience a full range of emotions. Honor your experience and yourself for making it through and surviving.
5. Find Support
Going through trauma alone is not really advisable. I understand there may be feelings of shame, guilt, fear that are preventing you from feeling comfortable opening up. However, it is important for you to have supports
It’s important that you let loved ones know about your to help you through this process. Opening up to trusted loved ones can allow for them to help you work through flashbacks and process what has happened. You may also want to open up to a mental health professional to gain a deeper understanding of what is happening to you, how to cope with flashbacks and triggers and work through those difficult memories and emotions.
If you or a loved one is suffering from flashbacks and would like to explore treatment options, please be in touch, we would be happy to discuss how we may be able to help.
Stay Shining,