Our brain frequently comes to our emotional and mental rescue, often in mysterious ways. One of them is sacrificing immediate comfort for a crucial mission. How to use mindful practices to manage dissociation: let’s dig in.

Each of us reacts to trauma in either of two ways – we face the stressful circumstances or disconnect from ourselves, everyone else, or our immediate environment.

Intro

Dissociative behavior is when you step outside the event and keep your feelings and memories apart to protect yourself. It’s an out-of-body coping mechanism that may range from zoning out to amnesia.

There’s no quick fix, so could mindful practices provide some relief? Absolutely – see what you think.

Grounding

When you have stepped out of being present and stopped allowing yourself to process your feelings, return to a balanced core with grounding techniques. These methods anchor you by using your senses.

Examples

Let’s start with holding an ice cube or taking a cold shower, allowing the sensory experience to dominate your mind. You can also remove your shoes and stand outside, letting your awareness rest as it slips into the earth. Consciously feel the grass brushing your skin and the sensations of your toes digging into the soil as you let go of the numbness that trauma has imposed.

While in your yard or at a park, try a 5-4-3-2-1 routine to reset your nervous system. Name five things you see, four things you feel, three sounds you hear, two scents you smell and, finally, one thing you taste. The senses are powerful at directing you back to the present. Use grounding to reunite your body and mind.

Body scan meditation

People who dissociate from their emotions may also detach from their bodies, resulting in numbness and physical heaviness. The depressive symptoms can cause insomnia and raise your blood pressure in response to unprocessed stress.

Body scan meditation offers physiological benefits to wake up your body and reconnect with your nervous system.

This easy-to-do mindfulness meditation can improve your sleep, lower your blood pressure and elevate your mood. Think of meditation as a “detox” from negativity and emotional overload. Try it before you start dissociating and deadening the pain of unacknowledged feelings and experiences.

Increased physical awareness counteracts the escape into numbness and helps you acknowledge and own your body and mind.

How it’s done

A body scan meditation is simple and takes only a few minutes. Lie or sit comfortably in a quiet space, letting your eyes close as you breathe in deeply. Focus your attention on the top of your head. Notice the feelings there and breathe deeply in and out as your focus drifts downward.

Next, become conscious of your face, features and the spaces in between. How do your eyes, eyebrows, nose and mouth feel? Are your facial muscles relaxed, or are you frowning slightly? Continue this scan until you reach your toes.

When you notice tightness, imagine a warm light shining on that area, easing tension and worry. If your thoughts return to past events or negative feelings that may cause discomfort in your body, breathe deeper, accept those ruminations and then let go.

Your thoughts impact your emotions, but focusing on every part of your body forces you to engage in a reality check that resets your conscious awareness.

Deep breathing reset

“Okay, we know what’s going on and what we need to do. Let’s go with some breathing exercises this time. We’ll be just fine.”

Did you know you can control your heart rate with your breathing? Reset your natural rhythm, self-soothe and reprogram your awareness by consciously taking, holding and releasing breaths.

For instance, imagine a transparent box that expands or contracts when you breathe. First, you inhale for four counts, hold your breath for another four and then exhale deeply for four seconds. At the breathless moment, wait for a count of four before slowly and deeply inhaling again.

Repeat this frequently, letting the rhythmic pattern of “in, hold, out and pause” clear your mind and energize your body.

Movement

When you feel overwhelmed, you may want to retreat from the world. While trauma may make you less motivated to go for a run or walk, movement is ideal for refocusing and bringing a sense of well-being. Moving mindfully with practices like tai chi and yoga can help align your thoughts with reality.

Even dance offers rhythmic movement, which improves body connection and can pull you from a dissociative episode by requiring physical and mental attention. By moving and acting with awareness and without judgment, you can positively improve your psychological well-being and decrease the effects of stress, anxiety and depression.

Journaling

Self-reflection is a valuable mindfulness tool that lets you incorporate sensory details and bridge the gap between dissociative experiences and reality. When you write or doodle, you develop self-awareness and emotional processing, making it easier to recognize triggers and remain grounded in yourself.

Mindful exercise and gratitude journaling improve your mental health and satisfaction with life because of a renewed focus.

Proactively manage dissociation

When you understand dissociation and become aware of your episodic triggers, you can consciously improve your self-awareness and mindfulness with meditation, grounding, breathing, movement and journaling.

Combat reclusive tendencies by rebuilding the bridge between your thoughts and feelings instead of turning to numbness as a coping mechanism.

Dissociation is a protective mechanism, but it doesn’t help you heal or process trauma healthily. With mindfulness practices, you can unravel what caused your episodes and step proactively forward with your life.

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Beth is the mental health editor at Body+Mind. She has five-plus years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our full potential and purpose. You can find her on X @bodymindmag.