I'm really sorry to hear about your distressing experience. Dealing with dissociation can be challenging, especially when it happens in public places like while shopping. Here are some strategies that may help you cope with dissociation and prevent similar situations in the future:
Grounding techniques: Practice grounding exercises when you feel yourself starting to dissociate. Focus on sensory experiences like feeling the texture of an object, describing objects around you, or using deep breathing exercises to bring your attention back to the present moment.
Stay with a trusted companion: When going out, try to have a trusted friend or family member accompany you. Having someone you trust with you can provide support and reassurance if you start to dissociate.
Create a safety plan: Plan your route and destination before heading out. Familiarize yourself with the area and identify safe places you can go to if you start feeling disoriented.
Use maps and navigation apps: If you're worried about getting lost, use a smartphone map or navigation app to help you find your way back to familiar places or public transportation stations.
Carry essential information: Keep important contact numbers, your home address, and emergency contact information on you. This can be helpful in case you need assistance while dissociating.
Mindfulness and meditation: Regular mindfulness practices can help you become more aware of your thoughts and feelings, making it easier to recognize the early signs of dissociation and take preventive actions.
Take breaks when needed: If you start feeling overwhelmed while shopping, find a quiet spot to take a break and collect yourself. Sometimes, stepping away from a triggering environment can help prevent dissociation.
Seek professional help: Consider working with a mental health professional who specializes in dissociative disorders. Therapy can provide you with coping strategies and tools tailored to your specific needs.
Inform people you trust: Let a close friend or family member know about your experiences with dissociation. This way, they can offer support and assistance if needed.
Take it slowly: If you find shopping to be particularly triggering, try starting with short trips and gradually increase the time spent in public places. Gradual exposure can help you build confidence and reduce anxiety.
Remember that coping with dissociation is a process, and it's okay to seek help and take things at your own pace. Don't hesitate to reach out to a mental health professional for support and guidance on managing dissociative experiences in your daily life.